Median Nerve Exercises
Median Nerve Glide Exercise 1
Start Position: Stand or sit comfortably.
Keep your arm straight down at your side with your palm facing your leg, making a fist.Extend Fingers: Straighten fingers so hand is flat
Extend Your Wrist: Gently lift your hand upward at the wrist so your fingers point toward the ceiling and your palm faces forward—like you're making a “STOP” gesture.
Stretch Position:Keep your fingers extended and your wrist bent back. You should feel a stretch along the underside of your forearm and wrist.
Hold the Position: Maintain this stretch for 5 seconds. Keep breathing and don’t force the motion.
Repeat: Perform 2–3 times per hand or as recommended by a therapist.
Median Nerve Glide Exercise 2
Start Position: Stand or sit comfortably.
Keep your arm straight down at your side with your palm facing your leg.Extend Your Wrist and Fingers:Straighten your elbow.
Gently lift your hand upward, extending your wrist and fingers so your palm faces forward.Neck Movement:Slowly tilt your head away from the arm you're stretching, moving your ear toward the opposite shoulder.
Hold the Position:Maintain this stretch for 5 seconds.
Return to Start:Bring your head back to the center.
Relax your wrist and fingers.
Median Nerve Glide Exercise 3
Start Position:Sit or stand comfortably. Extend one arm straight out in front of you, palm facing up.
Extend Your Hand: Straighten your fingers
Thumb Stretch: Using your opposite hand, gently pull your thumb away from your palm and fingers. Hold the stretch for 15–30 seconds.
You should feel a gentle stretch—not pain—at the base of the thumb or along the wrist.
Repeat:
Perform 2–3 times on each hand, or as advised by a healthcare professional.
Tips:
Perform this exercise gently to avoid pain.
Repeat 5 times on each side.
If you feel any discomfort, stop and consult a healthcare professional.
Regularly practicing this exercise can help keep your median nerve moving smoothly, which may reduce stiffness and improve mobility in your hand and wrist.