C7 radiculopathy, also known as cervical radiculopathy, is a condition resulting from the compression or irritation of the nerve roots at the seventh cervical vertebra in the neck. This condition can cause pain, weakness, numbness, or tingling that radiates from the neck down into the shoulder, arm, and even into the hand and fingers. In this article, we will cover the most effective C7 radiculopathy exercises that you can incorporate into your routine to relieve nerve pressure, improve strength, and enhance mobility.
Cervical Radiculopathy Exercises
Cervical radiculopathy exercises should focus on improving stability and strength in the neck muscles and decreasing pressure on the cervical nerves. These cervical radiculopathy therapeutic exercises include 1. Chin Tucks 2. Nerve Floss 3. Cervical Traction 4. Cervical Extension 5. Shoulder Retractions.
1. Chin Tucks
- This first exercise can help to strengthen the deep cervical flexors in the neck.
- Start by lying on your back with a small rolled up towel underneath your neck.
- Now slowly push your head and the back of the neck straight down into the towel.
- The motion is similar to making a “double chin”
- Hold this position for 3 seconds and perform 10 times.

2. Nerve Floss For Median Nerve Symptoms
- A nerve floss or neural floss is a great exercise to help to relieve radicular pain.
- The c7 cervical nerve can impact the median and the ulnar nerves.
- For median nerve symptoms:
- Sit or stand in a comfortable position with good posture. Keep your shoulders relaxed and your head in a neutral position.
- Extend your affected arm out to the side, parallel to the floor, with your palm facing up.
- Now slowly extend your wrist and fingers backward (wrist extension)
- While keeping your wrist extended, slowly bend your elbow toward your shoulder.
- At the same time, tilt your head away from the extended arm.
- Now extend your arm out again and tilt your head towards the other direction towards the extended arm.




Nerve Floss For Ulnar Nerve Symptoms
- Start with your elbow bent to 90 degrees with your palm facing away from you.
- Now slowly bend your wrist and elbow toward you as you bend your head towards your arm.
- Next, lift your wrist away from you and back to 90 degrees as you bend your head away from your outstretched arm.



3. Cervical Traction
- The next exercise is a self cervical traction exercise.
- Sit in a chair with your back straight.
- Place a towel at the base of your skull, just above the neck.
- Hold each end of the towel firmly with your hands positioned slightly in front of your shoulders.
- Gently pull the ends of the towel forward and upward to create a slight traction force.
- As you pull, slowly extend your neck backward, allowing your head to tilt back and look up toward the ceiling.
- Ensure the movement is controlled and gradual to avoid any sudden jerking motions.
- Hold the extended position for 5-10 seconds while maintaining the gentle traction.
- Do not perform this exercise if you have contraindications such as neck instability or severe osteoporosis.

4. Neck Extension
- Neck movements can become painful with cervical radiculopathy.
- Start by sitting with your neck in a neutral position.
- Now slowly lift your head up towards the ceiling and then slowly lower your head back down to the starting position.
- For increased difficulty you can perform this exercise on your hands and knees similar to the cat/ cow exercise.

5. Shoulder Retractions
- This exercise will help you to attain proper posture.
- Start with your neck in neutral position and squeeze your shoulder blades together.
- Hold this position for 3 seconds and then relax
- This will give you good posture and decrease the pressure on spinal nerves

Medical Disclaimer
As always it is important to see your healthcare provider prior to starting a new workout routine if you have other health conditions and to rule out any other more serious conditions. If you do have cervical radiculopathy, a physical therapist will be the best healthcare provider to guide you through these exercises.
What Is Cervical Radiculopathy?
Cervical radiculopathy, often referred to as a “pinched nerve“, occurs when a nerve root in the cervical spine (neck region) of the spinal cord becomes compressed or irritated. This nerve compression can cause nerve compression resulting in, weakness, numbness, or tingling that radiates from the neck into the shoulder, arm, and hand.
Causes of Cervical Radiculopathy
The main causes of cervical radiculopathy are herniated disk, degenerative disc disease (DDD), bone spurs, spinal stenosis or injury/ trauma.
- Herniated Disc:
- A herniated or slipped disc in the cervical nerve roots of the neck region can press against a nerve root, causing irritation and inflammation.
- Degenerative Disc Disease:
- As people age, the discs in the spine between the cervical vertebraecan degenerate and lose height, leading to compression of the nerve roots.
- Bone Spurs:
- Bony growths, or osteophytes, can develop on the vertebrae as a result of arthritis or other degenerative conditions, which can narrow the space where nerves exit the spine.
- Spinal Stenosis:
- The narrowing of the spinal canal can put pressure on the nerve roots.
- Injury or Trauma:
- Accidents or injuries that cause sudden neck movement or impact can lead to nerve root compression.
Symptoms Of Cervical Radiculopathy
The most common cervical radiculopathy symptoms are:
- Radicular symptoms such as:
- Loss of sensation of shoulder, arm, hand or fingers
- Muscle weakness
- Arm pain
Treatment of Cervical Radiculopathy
The treatment plan for cervical radiculopathy will vary on the severity and type of radicular symptoms you are experiencing. This post focuses on conservative treatment including:
- Physical Therapy
- Manual Therapy
- Your physical therapist may perform manual therapy on your neck and upper body.
- The goal of manual therapy for cervical radiculopathy is to decrease cervical muscle tightness, decompress the nerve and improve cervical mobility.
- Manual Cervical Traction
- This technique involves the application of gentle, sustained pulling force on the cervical spine (neck) to create space between the vertebrae, reduce nerve compression, and promote relaxation of the surrounding muscles.
- Simple Exercises
- These 5 C7 radiculopathy exercises are simple exercises that can be performed every day to reduce your radicular symptoms.
- Patient Education
- Education on avoiding aggrieving positions is important. This includes prolonged sitting in front of a computer.
- Consistency is key and it is important to note that just coming to physical therapy 1-2 times a week is not enough if you are not performing your exercises at home as well.
- Manual Therapy
If your symptoms are severe and are not improving with physical therapy and nonsurgical treatment, you may need to follow up with your healthcare provider about further treatment.
Summary
These C7 radiculopathy exercises are the best option for nonoperative treatment. These radiculopathy exercises will provide significant improvement in pain reliefand radicular symptoms.
If you are looking for more neck exercises you can find them at 11 Effective Exercises For Cervical Lordosis To Reduce Neck Pain.
If you are looking for more posture exercises you can find them at Best 10 Daily Posture Exercises For Seniors With Pictures.