At Apricus Health, we believe in empowering you with the knowledge to manage your health effectively. Nerve glides are simple yet powerful exercises designed to support the healthy movement of nerves through their surrounding tissues. Whether you’re dealing with conditions like carpal tunnel syndrome, cubital tunnel syndrome, or other nerve-related issues, these exercises can help alleviate pain, improve mobility, and enhance your overall well-being. In this guide, we’ll walk you through the different types of nerve glides, including nerve flossing, sliders, and tensioners, with easy-to-follow steps and modifications to suit your comfort level. Let’s get moving towards better nerve health, together.

Nerve Glides

• Exercises designed to promote healthy movements of nerves through their surrounding tissues
• Primarily used to treat neuropathy, nerve pain, muscle tension and other neurological problems:
  • Carpal Tunnel Syndrome
  • Cubital Tunnel Syndrome
  • Radial Tunnel Syndrome
• Purpose of Nerve Glides
  • Improve nerve mobility
  • Reduce pain and symptoms
  • Promotes blood flow and lymphatic circulation
  • Prevents scar tissue formation (adhesions)

Nerve Flossing

• Involves performing a controlled glide or moving the body in a way that moves the nerve back and forth -> creating a sliding motion of the nerve relative to its surrounding tissues
• A gentle movement that breaks up adhesions and reduces tension in the nerve
• Nerve flossing increases circulation around the compressed nerve, improves movement and reduces pain

Sliders/ Tensioners

Sliding Technique

• Involves coordinated movements of at least two joints, where one movement lengthens the nerve bed, increasing tension, while the other simultaneously shortens the nerve bed -> reducing tension and unloading the nerve
• Aim is to allow the nerve to ‘slide’ through surrounding tissues without being stretched
• Helps reduce adhesions and improves mobility

Tensioning Technique

• Occurs by moving one or more joints in a way that lengthens the nerve bed
• The nerve is placed under a controlled stretch to increase tensions along its length
• Aims to improve the nerves elasticity

What TO DO when performing nerve glides:

Maintain good posture

• Stand or sit with good posture, keeping your spline neutral and shoulders relaxed. Poor posture can put additional strain on the nerve

Perform glides slowly and gently

• The goal is to mobilise the nerve, not stretch it forcefully. Quick or jerky movements can aggravate the nerve

Pay attention to your body

• Only go as far as comfortable. You might feel a slight stretch or tension, but there should be no sharp pain, tingling or numbness. If you experience these symptoms, ease off or stop immediately

Breathe normally

• Keep breathing steady and natural. Holding your breath can increase tension in the body.

Modify the exercise if necessary

• If the standard movement is too intense, you can modify the exercise by reducing the range of motion or intensity of the stretch.

What NOT to do performing nerve glides:

Don’t move too quickly or forcefully

• Rapid or forceful movements can irritate the nerve

Don’t push through pain

• If you experience sharp pain, tingling or numbness, stop immediately

Don’t hold your breath

• Can increase tension and make exercises less effective

Don’t overdo it

• Excessive repetitions or intensity can worsen symptoms

Don’t ignore proper form

• Poor posture or incorrect technique can lead to strain or injury

Stronger Movements

Sawatdika

Steps

1. Place the palms of your hands together and keep your forearms in a horizontal line.
2. Move arms side to side in a ‘saw-like’ motion

Modifications

3. Can modify exercise by not moving side to side as far – move within comfortable limits

Median Nerve Glides

Gentler Movements

Watch the watch

Steps

1. Visualise wearing a watch with the watch face on the inside of your wrist
2. Place your arm forwards, with your palm facing upwards (as if looking at the time)
3. Gradually aim to fully extend your elbow and repeat.

No more dishes

Steps:

1. Begin standing with your arms by your side
2. Stretch your affected arm forwards with your wrists in extension (as if making a stop sign)
3. Lower arm back to side and alternate arms

Modifications

4. Can modify exercise by not extending the elbow outwards as far – only go as far as comfortable – ensure no pain

Median Nerve Floss

Median Nerve Slider (Level 1)

Steps:

1. Start with your elbow bent at your side, your hand extended back (palm facing upwards) and gently tilt your head away from your arm
2. Gradually extend your arm out to the side and simultaneously tilt your head towards that side at the same time
3. Slowly return to the starting position and repeat.

Modifications

4. Only extend arm out as far as comfortable – STOP if you feel pain!

Median Nerve Slider (Level 2)

Steps

1. Extend your affected arm out to the side at shoulder height, with you palm facing upwards
2. Gently lower your hand downwards while simultaneously tilting your head towards the same side as your affected arm.
3. Slowly bring your head up and tilt to the other side, whilst bringing your palm back up (facing upwards)
4. Slowly and gently repeat this flossing action of the nerve.

Modifications

5. If can’t extend elbow completely straight (only extend as far as comfortable) – do NOT push through pain!

Median Nerve Glide

Steps

1. Raise your affected arm in front of you, so you are looking at your palm
2. Slowly lower your hand and move your arm down and around in a wide circular motion
3. When your arm is extended to your side with your thumb pointing up, gently tilt your head away from that side
4. Slowly bring your head to a neutral position, lower your arm to starting position and repeat the glide.

Modifications

5. Modify exercise by beginning with smaller ranges of motion, if stretch feels uncomfortable.
   1. Instead of fully extending the elbow, keep it slightly bent and gradually increase extension over time as comfort improves
   2. Gentler neck movement – start with a slight tilt and increase gradually over time as comfort improves

Ulnar Nerve Glides

Gentler Movements

Don’t listen

Steps:

1. Place the palm of your hand over your ear
2. Your fingers should rest around the back of your head
3. Hold stretch for 3-5 seconds, release and repeat

Stronger Movements

Face Mask

Steps

1. Using your affected arm, make a circle between your thumb and index finger to make the “Okay” sign
2. Bend your elbow and bring your hand towards your face, wrapping you fingers around your ear and jaw, placing your thumb and first finger over your eye like a mask
3. Hold for 3 seconds, then return to starting position and repeat.

Nerve Flossing

Steps

1. Gently tilt your head towards your affected side
2. Raise your elbow to shoulder height and extend the wrist so the palm of your hand rests on your face (fingers pointing backwards).
3. Simultaneously extend the elbow as you bend your neck away from the hand

Modifications

4. This exercise can be modified by not extending your elbow outwards all the way – only extend to where is comfortable – if you feel any pain stop immediately – do NOT push through pain!

Ulnar nerve glide

Steps

1. Begin with your arm relaxed and hanging down by your side
2. Slowly lift your arm up and around, bending your elbow so your forearm is perpendicular to your body
3. Extend your wrist so that your palm is facing upwards, and your fingers are pointing towards your ear
4. Gently tilt your head away from your fingers, feeling a stretch along the side of your neck. Then, slowly return your head and arm to its original position

Modifications:

5. Modify exercise by beginning with smaller ranges of motion, if stretch feels uncomfortable.
   1. Instead of fully extending the elbow, keep it slightly bent and gradually increase extension over time as comfort improves
   2. Gentler neck movement – start with a slight tilt and increase gradually over time as comfort improves
   3. Only extend wrist back as far as comfortable

Radial Nerve Glides

Gentler Movements

Pouring water

Steps

1. Begin by holding an empty cup, with your arm outstretched in front of you
2. Turn the cup upside-down as if pouring out the water and then back up again and repeat

Modifications

3. Modify exercise by only turning the cup upside-down only as far as comfortable.

Pump water

Steps

1. Clasp hands together down in front of you
2. Keeping hands clasped together, move hands up and down together in a ‘pumping action’

Modifications

3. Modify exercise by only move clasped hands up and down as far as comfortable – STOP if you feel pain (do NOT push through pain).

Stronger Movements

Look at your hand behind your elbow

Steps:

1. Place your hand behind you (at your side) with your palm facing upwards
2. Slowly extend your arm backwards as far as comfortable
3. Gently turn your head around and look over your shoulder
4. Aim to see your hand behind your elbow and return to starting position

Radial Nerve Glide

Steps

1. Stand comfortably with your arms hanging loose at either of your sides.
2. Drop you affected side shoulder down.
3. Internally rotate your arm (thumb towards your body) and flex your wrist with the palm facing upwards.
4. Gently tilt your head away from the side you are stretching.
5. Raise your arm up and away from your body as you continue to flex your wrist and tilt your head. Hold glide position for 3-5 seconds and gently release

Modifications

6. Limit the amount you tilt your head (don’t tilt as far)
7. Reduce the degree to which your arm is raised/ extended out to – only go as far as comfortable

We're Here to Help

At Apricus Health, your well-being is our top priority. If you have any questions about nerve glides or need personalised advice on your health journey, don't hesitate to reach out. Our friendly team is here to assist you. You can contact us at hello@apricushealth.com.au or give us a call on 07 4755 2337. We're here to support you every step of the way.