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when a nerve in your neck gets pinched giving you pain in your shoulder your upper back or down your arm its because this space where the nerve comes out of your spine gets closed down now three motions will increase that space again retraction traction and lateral flexion so heres the best exercises with those motions to give you quick relief for the first exercise lie back with your hands fully supporting your head and your neck completely off the end of a bed or a bench then tuck your chin in and keeping the chin tucked in use your hands to lower your head as far as it will comfortably go youll feel a stretching and opening of the joints at the base of your neck or the upper back if that feels comfortable add the second component which is traction keeping the chin tucked in and the head lowered down traction the head away from the body with the hands hold this for a few seconds then ease off the traction and lift your head back up using the hands to take the weight keep your chi