3 Essential Upper Extremity Nerve Glides: Why You Need Them & How to Do Them Yourself
- Nick Hadl
- Mar 12
- 4 min read
If you've ever felt numbness, tingling, or shooting pain in your hands, wrists, or arms, chances are your nerves need some attention. While stretching and strengthening exercises are great for muscles, nerve glides—also known as nerve flossing—specifically target your nervous system. These controlled movements help mobilize nerves, reducing pain and stiffness caused by conditions like carpal tunnel syndrome, cubital tunnel syndrome, or nerve entrapments from poor posture.
In this blog post, we'll dive into:
✅ Why nerve glides are essential for your upper extremities
✅ The three key nerve glides (Median, Radial, and Ulnar)
✅ Step-by-step instructions so you can do them yourself
Let’s get started!
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Why You Need Nerve Glides
Unlike muscles, which respond well to traditional static stretching, nerves need movement to stay healthy. The nervous system functions like an intricate web, connecting your brain to your extremities. If a nerve gets irritated or compressed due to repetitive movements, poor posture, or injury, you might experience symptoms like:
Tingling or numbness in your fingers or hand
Burning or sharp pain in your arm or wrist
Weak grip strength or difficulty holding objects
Limited range of motion in your wrist, elbow, or shoulder
This is where nerve glides come in. These exercises gently stretch and "floss" the nerves, helping them move freely through the surrounding tissues.
Benefits of Nerve Glides
✅ Reduce pain and discomfort caused by nerve compression
✅ Improve flexibility and mobility in your arms, wrists, and shoulders
✅ Enhance blood flow and nerve function for better healing
✅ Prevent injuries from repetitive strain or poor posture
✅ Support recovery from conditions like carpal tunnel syndrome, tennis elbow, and cubital tunnel syndrome
Now, let's break down the three most important upper extremity nerve glides and how to do them.
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1. Median Nerve Glide (For Carpal Tunnel & Wrist Pain)
The median nerve is responsible for sensation and movement in your thumb, index, middle, and part of your ring finger. It runs down the front of your arm and passes through the carpal tunnel in your wrist. When compressed, it can lead to carpal tunnel syndrome, causing pain, numbness, and weakness in your hand.
How to Do the Median Nerve Glide
Click here for video- Courtesy of Dr. Jo
1. Start Position: Stand or sit tall with your shoulder relaxed. Extend one arm out to the side with the palm facing forward (as if signaling "stop").
2. Wrist Extension: Slowly extend your wrist backward so your fingers point toward the floor.
3. Head Movement: Gently tilt your head away from the extended arm to stretch the nerve.
4. Hold & Release: Hold the stretch for 5 seconds, then return to the starting position.
5. Repeat: Perform 5–10 repetitions on each arm.
Modification:
If this is too intense, keep your elbow slightly bent.
If you need more stretch, extend your arm slightly behind you.
When to Use This Glide:
✔ If you have carpal tunnel syndrome
✔ If you experience numbness or tingling in your thumb or first three fingers
✔ If you perform repetitive hand movements (typing, gripping tools, playing an instrument)
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2. Radial Nerve Glide (For Tennis Elbow & Wrist Pain)
The radial nerve controls the muscles that straighten your wrist and fingers. It runs along the outer arm and can be irritated by repetitive wrist movements, gripping, or trauma. This nerve is often affected in tennis elbow (lateral epicondylitis) or from prolonged compression (like resting your arm on a desk for hours).
How to Do the Radial Nerve Glide
Clickhttps://youtu.be/vL7yF9TXCCo?si=mDGF2kwRrRp5J-mV here for Video- Courtesy of Dr. Jo
1. Start Position: Stand with your arm at your side, palm facing behind you.
2. Shoulder & Wrist Motion: Slowly bring your arm behind you while turning your wrist so your palm faces outward (like a waiter holding a tray behind them).
3. Head Tilt: Gently tilt your head toward the stretched arm to enhance the stretch.
4. Hold & Release: Hold for 5 seconds, then return to the starting position
5. Repeat: Perform 5–10 reps on each arm.
Modification:
If it’s too intense, do a smaller range of motion.
If you need more stretch, flex your wrist even more.
When to Use This Glide:
✔ If you have tennis elbow or wrist pain
✔ If you experience weakness in gripping objects
✔ If you work with heavy tools or repetitive wrist motions
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3. Ulnar Nerve Glide (For Cubital Tunnel & Hand Numbness)
The ulnar nerve runs along the inner arm and behind the elbow (funny bone), controlling sensation in your ring and pinky fingers. When compressed (especially from prolonged elbow bending), it can cause cubital tunnel syndrome, leading to numbness and weakness in your hand.
How to Do the Ulnar Nerve Glide
Clickhttps://youtu.be/k1jc2EdiCwM?si=7amAmDh1Ei8prRpR here for Video- courtesy of Dr. Jo
1. Start Position: Hold your arm out in front of you, palm facing up.
2. Bend Elbow & Wrist: Bring your hand toward your face, as if making “glasses” with your fingers.
3. Head Tilt: Gently tilt your head away from the stretched arm.
4. Hold & Release: Hold for 5 seconds, then return to the start.
5. Repeat: Perform 5–10 reps on each arm.
Modification:
If the stretch is too intense, move your arm more slowly.
If you need more, extend your wrist further back.
When to Use This Glide:
✔ If you have cubital tunnel syndrome (ulnar nerve entrapment)
✔ If your ring and pinky fingers feel numb or weak
✔ If you rest your elbows on a desk for long periods
How to Incorporate Nerve Glides into Your Routine
To get the most out of nerve gliding exercises:
✅ Perform them 1–2 times daily (especially if you have symptoms)
✅ Move slowly and gently—do NOT push into pain
✅ Breathe deeply to help relax your nervous system
✅ Stay consistent to see long-term benefits
⚠ When to Seek Professional Help: If your symptoms worsen, persist for weeks, or involve severe weakness, consult a doctor or physical therapist.
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Final Thoughts: Keep Your Nerves Moving & Pain-Free!
Nerve glides are a simple but powerful tool for relieving arm, wrist, and hand discomfort caused by nerve tension. Whether you’re dealing with carpal tunnel, tennis elbow, or cubital tunnel syndrome, just a few minutes a day can make a big difference.
So, take action today! Try these nerve glides and let your nerves move freely. Your arms and hands will thank you!
Have questions or need more guidance? Drop a comment below or reach out to a physical therapist for personalized advice!