Physio · Wrist & Carpal Tunnel Symptoms
Median Nerve Glide
A gentle flossing motion for the median nerve - the one squeezed in carpal tunnel - sliding it smoothly through the wrist and arm to ease tingling and improve tolerance for typing.
Demonstration
How often
Daily, 2 sets of 8-10 slow glides per arm
Stop if
Tingling or numbness that increases or lingers after the exercise, or night symptoms getting worse - stop and see a professional.
How to do it
- 1
Stand or sit tall and raise the affected arm out to the side at shoulder height, elbow bent, palm facing up.
- 2
Start with your wrist bent so fingers point toward your face, like carrying a tray.
- 3
Slowly straighten the elbow while extending the wrist so the fingers point away and down.
- 4
As the arm straightens, gently tilt your head away from that arm.
- 5
Return to the start position as you tilt your head back toward the arm.
- 6
Flow smoothly between positions - a gentle pull is fine, tingling is your signal to shrink the range.
Common mistakes
- Stretching hard into tingling or numbness instead of staying just short of it
- Holding the end position - nerves like movement, not static stretch
- Shrugging the shoulder up during the glide