Wrist and Hand, Phase 1 · Exercise 4 of 5 WH-1 #4

Median Nerve Glides

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Mobilize median nerve to ease carpal tunnel pressure

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 10 reps

You needNone

Demonstration video: Median Nerve Glide (Harris Health). Follow the steps on this page if the video differs.

Why it helps

The median nerve runs from your neck, down your arm, through the carpal tunnel in your wrist, and into your hand. After a wrist injury, this nerve often gets pinched from swelling. Gentle gliding motions help the nerve slide through its tunnel without irritation.

How to do it

Stand or sit tall. Start with your arm at your side, palm facing forward (like making a stop sign).
Position 1: arm at side, elbow straight, wrist bent so fingers point UP and palm faces forward.
Position 2: keep the wrist bent the same way. Slowly bring the arm OUT to the side at shoulder height. Like a stop sign at shoulder level.
Position 3: keep the arm at shoulder height. As you bend your wrist back, tilt your head TOWARD this arm. As you relax your wrist, tilt your head AWAY. Move gently; you should feel a mild stretch in the arm, NOT shooting pain or zinging.
Slowly return to the start position. Do 10 slow reps. Stop if the motion increases your tingling.

Too hard? Try this

Skip the head tilt. Just do the arm and wrist motion. Or do it sitting with the arm supported on a counter.

Too easy? Try this

Add a small wrist circle at the end position before returning. Or add a slow extension of the fingers backward.

Common mistakes

You go too far into the stretch and feel zinging or pins-and-needles.
You hold the position instead of gliding through it.
You force the head tilt past comfort.

You should feel

Gentle stretch along the inside of the arm.
Smooth gliding through the motion.
NO worsening of numbness or tingling.

You should not feel

Shooting pain or zinging down the arm.
Numbness or tingling getting worse.
Sharp neck pain.

Stop right away if

Shooting pain or zinging down the arm.
New numbness or tingling that does not go away after stopping.
Sharp neck pain.
Hand weakness getting worse.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program