Here are two nerve glide exercises to decrease shoulder, wrist, hand pain and tingling without surgery. Median and Radial nerve glides are the most common to inflict dysfunction including radiating arm pain, numbness and tingling in the arms to the fingers, aching pain in the forearm, and difficulty raising your arm above 90 degrees.

The radial nerve glide and the median nerve glide can help with carpal tunnel symptoms and often assist individuals in avoiding carpal tunnel surgery.

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This video will help with:

Neural tension in the upper arm, elbow, wrist, and hand
Numbness and tingling in the arm/wrist/hand
Median Nerve pain
Radial Nerve pain

Watch the video below to learn how to complete radial nerve glides and median nerve glides.

Time Stamps:

00:27 background information on the nerves in the arm/hand (radial and median nerves)

01:22 median nerve glide

02:31 radial nerve glide

Transcription of Video:

I am here to give you guys a couple of tips if your hands and your fingers or your whole arm is falling asleep.

When you put pressure on any part of your body it doesn't only just go to the skin that pressure goes all the way down into the deep structures of your body including your nerves and your nerves are essentially rope like structures that give input to your muscles in order for you to move your hands.

They also give input to your skin so that you can feel things that are touching your hands. Any tingling that you feel in your hands or in your arms is essentially your body telling your brain that your nerves need to be moved or there's too much pressure on them.

I'm going to show you guys today the radial nerve and the median nerve techniques. We’re going to start with the median nerve. The median nerve is going to supply the middle part of your hand so kind of that middle finger area.

How to do a Median Nerve Glide:

Palms facing away from you, pull that wrist back so bring your wrist back as far as you can, shoulders down away from your ears and you're going to bring it out to the side until you feel a little bit of either stretching or pulling into either the armpit area or on that front part of your arm.

Go out till you feel a stretch and then slowly come back down, then out to a stretch slowly come back down. Always concentrating on how much that wrist is flexed so if you just shake it out and reflex that arm and bring it out

it's more important that you keep the wrist flexed backwards then how far your arm comes away from your body. You're going to do this until the arm feels pretty tired, I usually shoot for 10 to 15 you want to do this three to five times a day.

Your arms going to feel tired like you just did a workout but more so that it's just kind of like dead weight, like what did you just do to me. You don't want to hold it out to the side just nice and slowly.

How to do a radial nerve glide:

The radial nerve is a nerve that comes up to the back of the hand and the outside of your elbow, sometimes you can get outside elbow pain and it's not necessarily the structures on the outside the elbow is actually due to pain from that nerve. Your palms are going to be facing behind you this time and you're going to flex your wrist the other way. Shoulders down and back flex that wrist and bring it out.

Now this one is the one that's typically the most tight for me so I feel it down here all the way down to the front of my wrist and you want to just do 10 to 15 of these again three to five times a day.

It may aggravate your symptoms a little bit when you first start out so definitely trust your body. That is how to help stretch the radial and median nerves.

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