Nerve gliding (sometimes called nerve flossing) is a gentle exercise technique that helps “mobilize” irritated or compressed nerves in the neck and arm. These movements can reduce tingling, numbness, or that “pins and needles” feeling by allowing nerves to move more freely within surrounding tissues.
⚠️ Important: Nerve glides should never be painful. You may feel a mild stretch or light tingling, but if sharp pain or strong symptoms appear, stop and consult a healthcare professional.
Benefits of Nerve Glides 🌟
- Reduce tingling and numbness in the arms
- Improve nerve mobility and circulation
- Relieve mild compression from posture or muscle tightness
- Support recovery from conditions like cervical radiculopathy or carpal tunnel syndrome (with guidance)
Step-by-Step Techniques 🏋️♀️
1. Median Nerve Glide (for front of the arm) ✋
- Sit or stand tall with shoulders relaxed.
- Stretch your arm out to the side with the palm facing forward.
- Slowly extend the wrist backward (like signaling “stop”).
- Gently tilt your head away from the stretched arm.
- Hold 3–5 seconds, then return. Repeat 5–10 times.
👉 You should feel a light pull along the inner arm into the palm.
2. Ulnar Nerve Glide (for inner elbow and hand) 🤲
- Raise your arm to the side, bend the elbow, and bring your hand near your face (like holding a mask).
- Extend the wrist backward so fingers point toward your ear.
- Slowly tilt your head away from the working arm.
- Hold for 3–5 seconds, then relax. Repeat 5–10 times.
👉 You may feel a stretch along the inside of the forearm, wrist, or into the little finger.
3. Radial Nerve Glide (for outer arm and hand) ✊
- Place your arm by your side with the palm facing backward.
- Straighten the elbow and flex the wrist downward (fingers pointing to the floor).
- Gently tilt your head toward the opposite shoulder.
- Hold for 3–5 seconds, then release. Repeat 5–10 times.
👉 You may feel the pull along the outer arm and the back of the hand.
Tips for Safe Practice ✅
- Move slowly and gently — never force the stretch.
- Start with 1 set of 5–10 reps per side.
- Perform once or twice a day if symptoms are mild.
- Stop if symptoms worsen or pain increases.
- Combine with good posture, regular breaks, and light stretching.
When to Seek Medical Help 🚑
- Tingling, numbness, or weakness that doesn’t improve
- Sudden worsening of symptoms
- Pain radiating from the neck into the arm that interferes with daily life
Final Thoughts 🌿
Nerve glides are simple but powerful tools for easing neck and arm discomfort. Practiced consistently and gently, they can help restore mobility, reduce irritation, and support healthy nerve function. Just remember: comfort over intensity — your nerves need space, not strain.
