Rehab & Recovery · Program 2

Cervical Radiculopathy

Radiculopathy sends pain, numbness, or tingling from the neck down the arm when a nerve root gets compressed. This program uses gliding and gentle rotation to open neural space, then builds the alignment and strength that keep pressure off the nerve. Every progression is graded so the arm symptoms guide the pace, not the calendar.

Focus · Nerve root reliefFrequency · 3-4x per weekSession · 12-15 min
Cervical Radiculopathy cover art
The goal

Relieve nerve root compression and radiating symptoms by improving cervical alignment, increasing neural space, and strengthening the deep stabilizers.

Who it is for
  • Diagnosed radiculopathy or radiating arm pain, numbness, or tingling
  • Symptoms that worsen when turning or extending the neck
  • Rebuilding after a disc herniation or nerve impingement, cleared for movement-based rehab

Nerve Decompression + Light Mobility

Reduce nerve tension and reintroduce motion in ranges that keep symptoms out of the arm. Movement stays smooth, small, and well short of positions that provoke radiating pain.

01Muscles worked in Protraction / RetractionDemo video coming soon

Protraction / Retraction

2 sets of 8 repsFront & Back

Retraction opens the foramen where the nerve root exits, directly reducing the compression behind the radiating symptoms.

How To
1Glide your head straight forward, reaching your chin outward, then glide it straight back as though making a double chin.
2Keep your eyes and chin level the entire time and move smoothly along a horizontal path.
Coaching Cues
Slide your head along an invisible shelf
Make a double chin
then get rid of it
No nodding
keep your eyes level throughout
Think forward and back
not up and down
Muscles Activated
SCMAnterior scaleneDeep neck flexorsSemispinalis cervicis
02Muscles worked in 360 SpinDemo video coming soon

360 Spin (light tension)

1 slow rotation each directionFront

Ultra-light full-circle loading feeds motion to every segment without the tension spikes that aggravate an irritated nerve.

How To
1Stand tall with your shoulders stacked over your hips and fix your eyes on a point straight ahead.
2Rotate your body in place, hips, torso and feet, while your head stays completely still.
3Move slowly through a full clockwise turn, then reverse and complete a full counterclockwise turn.
Coaching Cues
Head still
body turns
Move like a tank turret with your upper body rotating under a fixed head
Do not let your nose drift from its anchor point
Feel the resistance wrap around you as you rotate
Muscles Activated
SCMSplenius capitis/cervicisSemispinalis capitisMultifidus
03

Look Left, Look Right

2 sets of 6 reps each sideAny direction

Controlled rotation short of end range rebuilds turning tolerance in the exact motion radiculopathy makes threatening.

How To
1Stand tall with your chest up and your chin level.
2Turn your head slowly to one side as far as you can go comfortably, hold for a moment, then return to center and repeat to the other side.
3Only your head moves.
Coaching Cues
Chin stays level as you rotate
Eyes lead the movement
Do not tilt your head
it is a turn and not a lean
Move with control and not momentum
Muscles Activated
SCMSplenius capitis/cervicisLongissimus capitis

Advance whenAdvance when arm symptoms stay quiet during and for 24 hours after every session.

Positional Strength + Controlled Rotation

Strengthen the neck in mid-range positions while keeping neural tension low. Segment-by-segment control replaces the guarding that has built up around the symptomatic level.

01Muscles worked in 360 SpinDemo video coming soon

360 Spin (quarter pauses)

1 set each direction with pauses at each quarterFront

Quarter pauses build strength at controlled mid-range angles, deliberately avoiding the end-range positions that narrow the nerve's exit.

How To
1Stand tall with your shoulders stacked over your hips and fix your eyes on a point straight ahead.
2Rotate your body in place, hips, torso and feet, while your head stays completely still.
3Move slowly through a full clockwise turn, then reverse and complete a full counterclockwise turn.
Coaching Cues
Head still
body turns
Move like a tank turret with your upper body rotating under a fixed head
Do not let your nose drift from its anchor point
Feel the resistance wrap around you as you rotate
Muscles Activated
SCMSplenius capitis/cervicisSemispinalis capitisMultifidus
02Muscles worked in Protraction / RetractionDemo video coming soon

Protraction / Retraction (with hold)

2 sets of 6 reps with 3 second holdsFront & Back

Holding retraction lengthens the time the nerve spends decompressed, training the posture that keeps the arm quiet.

How To
1Glide your head straight forward, reaching your chin outward, then glide it straight back as though making a double chin.
2Keep your eyes and chin level the entire time and move smoothly along a horizontal path.
Coaching Cues
Slide your head along an invisible shelf
Make a double chin
then get rid of it
No nodding
keep your eyes level throughout
Think forward and back
not up and down
Muscles Activated
SCMAnterior scaleneDeep neck flexorsSemispinalis cervicis
03

Look Left, Look Right (tempo)

2 sets of 6 reps each sideAny direction

Varying rotation speed under light load teaches the neck to move confidently without the protective bracing that adds compression.

How To
1Stand tall with your chest up and your chin level.
2Turn your head slowly to one side as far as you can go comfortably, hold for a moment, then return to center and repeat to the other side.
3Only your head moves.
Coaching Cues
Chin stays level as you rotate
Eyes lead the movement
Do not tilt your head
it is a turn and not a lean
Move with control and not momentum
Muscles Activated
SCMSplenius capitis/cervicisLongissimus capitis

Advance whenAdvance when tempo and pause work produce zero arm symptoms across two consecutive weeks.

Deep Stability + Endurance

Extend holding capacity and reintroduce combined planes conservatively. The nerve has calmed, so the priority shifts to building support that prevents recurrence.

01Muscles worked in DiagonalsDemo video coming soon

Diagonals (shallow range)

2 sets of 4 reps each diagonalFront or Back

Shallow diagonals train multiplanar strength while staying well inside the range that keeps neural tension safe.

How To
1Start by looking down toward one armpit.
2Trace a diagonal path upward with your eyes and nose until you are looking above the opposite shoulder, then return along the same path.
3Finish your reps on one side before switching to the opposite diagonal.
Coaching Cues
Draw an X in your field of view with your nose
Follow a diagonal line with your eyes
Use full range but keep it smooth
Feel your neck twist and lengthen
Muscles Activated
SCMSplenius capitisScalenesSuboccipitals
02Muscles worked in 360 SpinDemo video coming soon

360 Spin (slow tempo)

2 slow rotations each directionFront

Slow full-circle work builds endurance and decompresses through movement, sustaining the gains from earlier gliding work.

How To
1Stand tall with your shoulders stacked over your hips and fix your eyes on a point straight ahead.
2Rotate your body in place, hips, torso and feet, while your head stays completely still.
3Move slowly through a full clockwise turn, then reverse and complete a full counterclockwise turn.
Coaching Cues
Head still
body turns
Move like a tank turret with your upper body rotating under a fixed head
Do not let your nose drift from its anchor point
Feel the resistance wrap around you as you rotate
Muscles Activated
SCMSplenius capitis/cervicisSemispinalis capitisMultifidus
03Muscles worked in Isometric HoldDemo video coming soon

Isometric Hold

3 sets of 15 second holdsFront

Neutral bracing endurance keeps the head stacked over the spine for hours at a time, the position where the nerve root has the most room.

How To
1Set your head in the working position and hold it there against the band.
2Keep your chin level, breathe normally, and resist any drift for the full time prescribed.
Coaching Cues
Brace your neck without clenching your jaw
Keep breathing through the hold
Nothing moves but your ribs
End the set when your position starts to drift
Muscles Activated
Deep neck flexors/extensorsSCMSplenius

Advance whenAdvance when shallow diagonals and long holds feel strong with no tingling or heaviness afterward.

Maintenance + Symptom Prevention

Consolidate full, confident motion and the strength to protect it. This routine becomes your ongoing defense against recurrence.

01Muscles worked in DiagonalsDemo video coming soon

Diagonals (full range)

2 sets of 6 reps each diagonalFront or Back

Progressing to full-range diagonals proves the nerve tolerates every plane again and keeps that hard-won range strong.

How To
1Start by looking down toward one armpit.
2Trace a diagonal path upward with your eyes and nose until you are looking above the opposite shoulder, then return along the same path.
3Finish your reps on one side before switching to the opposite diagonal.
Coaching Cues
Draw an X in your field of view with your nose
Follow a diagonal line with your eyes
Use full range but keep it smooth
Feel your neck twist and lengthen
Muscles Activated
SCMSplenius capitisScalenesSuboccipitals
02Muscles worked in 360 SpinDemo video coming soon

360 Spin (eyes closed)

1 rotation each directionFront

Eyes-closed rotation refines position sense so the neck self-corrects before drifting into nerve-compressing postures.

How To
1Stand tall with your shoulders stacked over your hips and fix your eyes on a point straight ahead.
2Rotate your body in place, hips, torso and feet, while your head stays completely still.
3Move slowly through a full clockwise turn, then reverse and complete a full counterclockwise turn.
Coaching Cues
Head still
body turns
Move like a tank turret with your upper body rotating under a fixed head
Do not let your nose drift from its anchor point
Feel the resistance wrap around you as you rotate
Muscles Activated
SCMSplenius capitis/cervicisSemispinalis capitisMultifidus
03Muscles worked in Protraction / RetractionDemo video coming soon

Protraction / Retraction (with hold)

2 sets of 8 reps with 3 second holdsFront & Back

Ongoing retraction holds maintain the decompressed alignment that got the arm symptoms under control in the first place.

How To
1Glide your head straight forward, reaching your chin outward, then glide it straight back as though making a double chin.
2Keep your eyes and chin level the entire time and move smoothly along a horizontal path.
Coaching Cues
Slide your head along an invisible shelf
Make a double chin
then get rid of it
No nodding
keep your eyes level throughout
Think forward and back
not up and down
Muscles Activated
SCMAnterior scaleneDeep neck flexorsSemispinalis cervicis
Get the gear

Train this program with the Iron Neck 3.0 Pro

The 360 degree resistance head unit this program is built around, with the anchor and bands you need to train every direction from day one.

Shop the Iron Neck
Iron Neck 3.0 Pro
Iron Neck 3.0 Pro $599.00
Set your resistance

Light, medium, or heavy?

We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.

Light

You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.

Medium

You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.

Heavy

You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.

These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.