elbow & wrist focus
Median Nerve Glide
A gentle sequence that lets the nerve running into the hand slide rather than stretch. Movement, not a held stretch.
Key cue: Move in and out of the stretch smoothly. It should come and go, never hold.
Area
elbow & wrist
Level
beginner
Volume
10 slow repetitions each side
Goal
pain relief
How to do it
- 1Hold one arm out to the side at shoulder height, palm up.
- 2Gently bend the wrist so the fingers point down and back.
- 3Tilt your head away from that arm, then back towards it.
- 4Move smoothly in and out of the position ten times.
Easier and harder versions
- Easier
- Make smaller movements and stop short of the position where you feel any tingling, with your elbow bent.
- Harder
- Build from 10 to 15 slow repetitions, only if you have no tingling afterwards.
Helps with
Commonly used for:
Carpal tunnel symptomsTingling in the thumb and first fingersDesk-work forearm ache
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Helps the nerve move freely through the wrist and elbow
- Eases tingling from desk posture
- Calms rather than provokes
Muscles worked
Nerve glide. Moves a nerve, not a muscle. It glides through your forearms, shoulders and neck.
ForearmsShouldersNeck
Form tips
- This should feel like a pull that comes and goes, never a hold.
- Stop at the first sign of tingling and do less next time.
Common mistakes
- Holding the end position like a stretch.
- Pushing into pins and needles to 'work through it'.
When to avoid or modify
- Numbness or weakness that is getting worse week on week
- Symptoms following a neck injury
- Wasting of the muscle at the base of the thumb — see a clinician
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the elbows & wrists