Relieving Numb Arms

Use These Little-Known Moves To Relieve Numbing Arms (Especially If It's Happening At Night)

If your arms are going numb during any activities, especially at night while you sleep, then this is for you and we may be able to help you! 

Some people we have met in the past were skeptical at first, so to give you some results in advance, follow the exercises below to alleviate some of your symptoms.  Then when you’re ready, if you want to speed up your results, book an appointment with one of our doctors today and we’ll tell you in a matter of just a few minutes if we can help you.

Find One Of Our Clinics Near You

If you’re in Amarillo, Texas, we have two locations now.  One on Soncy Rd, and one on Paramount Blvd. Click the link to get directions to the one most convenient for you!

DISCLAIMER: First consult your doctor to ensure no break, infection, tumor, tear or organ involvement. 

Of the 3 menus offered, choose the best one that fits your numbing arms situation. Perform the moves for two weeks, then once the pain is gone, begin into the overall conditioning supportive program.

MENU #1) When Lying On Your Back, If You Have An Arch In Your Lower Back, And Your Shoulders Are Rounded Forward Enough That You Feel You Have To Tuck Your Shoulder Blades To Lay Flat, Then Do These:

Severe pain = 1 hour.  Slight pain = 20 mins. At least once in the morning.  Do exercises daily until pain stops for 24 hours. Once pain is gone, continue with the menu for 1 week. To speed up results, repeat multiple times each day.

Static Back

Time Frame: Hold position for 10 minutes.

WhyThis balances the back & hips flat on the floor in neutral position. 

How: Lie on your back, both legs bent 90 degrees on couch, chair or stack of pillows. Arms rest straight out, below shoulder level, palms up. Let back settle into the floor. Focus on belly-breathing, stomach rising on inhale & fall on exhale.  Hold position for 10 minutes.

Progressive Supine Groin

Time Frame: Hold the position for 3 minutes at each level.

Why? This releases the hip from tensing up the shoulder. 

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight and elevated on small stepladder, book stack, etc (get creative), high enough that back and hips are flat on floor. Prop feet so toes point upward. Hold position at each step for a minimum of 3 minutes. The idea is to progressively lower straight leg 5 inches at a time until it rests on floor.  As you lower the leg, relax your back on the floor. Don’t try to flatten your back. Let it happen naturally. Repeat on opposite side. 

Air Bench

Time Frame: 2 sets of holding the position for 1 minute.

Why? This allows vertical loading during major posture joint alignment.  

How: Lean back against the wall. Press hips and lower back into wall. Walk feet forward while sliding down into a sitting position. Do not sit below 90 degree knee bend. Knees should be over the ankles, not the toes.  If pain in kneecaps, raise body up the wall to relieve pressure. Hold up to 1 minute. If too much of a workout, try only a few seconds at a time and build to 1 minute. Walk around for a minute after this exercise. Repeat a second time.

MENU #2) When Lying On Your Back, If Your Lower Back Has No Arch (As In It Lays Flat On The Floor) And Your Shoulders Are Rounded Forward Enough That You Feel You Have To Tuck Your Shoulder Blades In Order To Lay Flat, Then Do These:

Severe pain = 1 hour.  Slight pain = 20 mins. At least once in the morning.  Do exercises daily until pain stops for 24 hours. Once pain is gone, continue with the menu for 1 week. To speed up results, repeat multiple times each day.

Sitting Knee Pillow Squeezes

Time Frame: Do 4 sets of 20 repetitions. 

Why? This turns off compensating hip muscles so you can stand straighter. 

How: Sit on edge of chair. Arch low back forward. Place pillow between knees. Pull shoulders back. Knees and feet line up with hips. Relax stomach muscles. Place pillow between knees, using inner thighs. Squeeze pillow for 2-second hold then release gently.  You may need to fold pillow for thickness. Keep feet parallel to each other and don’t let stomach or upper back participate. Do 4 sets of 20 reps. 

Sitting Scapular Contractions

Time Frame: Do 3 sets of 20 repetitions. 

Why? The frozen shoulder blades interfere with hip flexion-extension, and this move addresses the problem. 

How: Sit on the edge of your chair with your belly-button pushed forward creating a big arch in your back, and your head and shoulders back.  Slowly and evenly squeeze the shoulder blades together, then release. Do 3 sets of 20 repetitions. 

Sitting Floor

Time Frame: Hold this position for 4 minutes. 

Why? Balances shoulders with the knees and ankles. 

How: Sit against wall with legs straight out in front. Squeeze shoulder blades together and hold.  Do not elevate shoulders. Tighten thighs. Point the feet toward belly button. Hold 4 minutes. 

Supine Groin Stretch On Towels

Time Frame: Hold position for 10 minutes on each leg.

Why? This turns off compensating groin muscles. 

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight out on floor.  Put rolled towels (3.5 inch diameter) under neck and low back. Prop both feet so toes point upward.  Hold until extended leg is completely relaxed, then switch leg position and repeat.  

MENU #3) If You Have An Elevated Hip And Occasional To Chronic Shoulder Pain, Then Do These:

Severe pain = 1 hour.  Slight pain = 20 mins. At least once in the morning.  Do exercises daily until pain stops for 24 hours. Once pain is gone, continue with the menu for 1 week. To speed up results, repeat multiple times each day.

Standing Gluteal Contractions

Time Frame: Do 3 sets of 20 repetitions.

Why? This strengthens glute muscles, turns off compensating hamstring muscles. 

How: Stand up straight, hands at sides. Squeeze buttocks together; be sure to use buttocks muscles, not thighs or abs.  Do one set with feet straight, hip-width apart, and one set with feet duck-toed outward. Both hip-width apart; do 3 sets of 20 reps.

Prone Ankle Squeezes

Time Frame: Do 3 sets of 15 repetitions.

Why? This aligns the front and back muscles in tandem up to shoulders. 

How: Lie on stomach, rest chin on hands, bend knees 90 degrees.  Keep knees slightly wider than hips. Squeeze pillow between ankles, triggering buttocks muscles evenly.  Do 3 sets of 15.  

Gravity Drop

Time Frame: Hold position for 3 minutes.

Why? This re-engineers the link between heels and all joints straight up to shoulders. 

How: Stand on step, feet shoulder-width apart. Hold railing for support. Edge heels off step so more than half the foot is off the step.  Let weight of body press down into heels to engage the backside muscles of leg. Don’t bend knees. Hold for 3 minutes. 

Supine Groin Stretch On Towels

Time Frame: Hold position for 10 minute on each leg.

Why? This turns off compensating groin muscles. 

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight out on floor.  Put rolled towels (3.5 inch diameter) under neck and low back. Prop both feet so toes point upward.  Hold until extended leg is completely relaxed, then switch leg position and repeat.  

Click Here To Download Exercises