Brachial Plexus Exercises

The brachial plexus is a group of neurons running from the spinal cord to the neck, shoulders, arms and hands. Injury to the brachial plexus can cause anything from a mild stinger (a sharp, shooting pain that last less than a second) to complete immobilization of a limb. Brachial plexus exercises are easy to do and can be completed in the comfort of your living room.

Isometrics

• There are three basic isometric exercises that are not only good for the brachial plexus but also can be used to build up neck muscles. You can use the palm of your hand to provide resistance to the front, back and sides of your head while pushing your head toward the direction of the resistance. For the front of the head, you should do 10 pushes a day. For the side, hold the resistance for 15 seconds per side and repeat the exercise three times. On the back of the head, use both hands for the resistance, hold the tension for 15 seconds and repeat this three times. For best results, these exercises should be done while standing.

Head Lifts

• Head lifts are different from isometrics in that gravity, instead of your hands, provides the resistance to your movements. There are two basic types of head lifts: the neck curl and the side neck bend. To do a neck curl, simply lie on your back with your knees bent at a 45-degree angle and your arms at your sides. Curl your head up so that your chin touches your chest. Try not to use your body to get there, and do the neck curl 10 times. The side neck bend is done while lying on your side. Slowly raise your head up off the floor and try to touch your ear to your shoulder. Don't strain to do this. That can cause injury. Do the exercise 10 times on both sides.

Shoulder Exercises

• Because the brachial plexus also works through the shoulder area, it's good to do some exercises that can help keep your shoulder muscles working. Simple shoulder shrugs are an easy, low-impact exercise you can do. Stand up and, keeping your posture straight, rotate your shoulders (raise them, move them forward, then down, then back and repeat). You can do these both rotating backward and forward. Do at least 15 forward and 15 backward. You also can do shoulder abductions, in which, from a standing position with your arms at your side, you lift your extended arms straight out from your body and above your head. You should do three sets of 20. You can accentuate your workout down the line by adding hand weights to both shrugs and abductions.