Nerve Gliding for the Median Nerve

Nerves, like muscles, can get pinned down by adhered or hardened connective tissue that surrounds the nerve. These irritated nerves can present symptoms such as numbness and tingling (especially in the hands), rushes of cold or heat, pain, and even loss of strength and mobility.  One way to help alleviate these unwanted sensations and dysfunctions is to perform nerve gliding techniques.

Nerve gliding encourages the nerve to slide easily through the many overlapping structures of muscles, bones, fascia, and joints. This technique works by positioning the body to isolate the nerves and then performing specific movements to free the nerves. 

When the median nerve that travels through the carpal tunnel in the wrist gets trapped, getting the nerve to glide through that potentially tight tunnel is effective in reducing carpal tunnel syndrome symptoms.  A good, basic median nerve glide exercise follows.

1. Stand or sit tall, rest your arm down by your side, and flex your hand so that your fingers point away from your body. Notice how your arm and hands feel, If your pain level is at a 3 (on a scale of 1-10), this may be enough movement for your median nerve at this time, and you can skip to the last step. 
2. Externally rotate your arm from the shoulder so that your flexed fingers (and hand) point behind you. Gently lift your arm about 15 degrees away from your body. Again, if your pain level has gone to a 3 with this position, you may stay here for a few seconds, then skip to the last step. If you are not experiencing pain, continue on with the next step.
3. Maintain the current arm and hand position from the above steps, then shrug your shoulder 3-5 times. Alternatively, tilt your head away from your outstretched arm and flexed hand 3-5 times.
4. Gently move your arms and hands about and notice how they feel.    

These motions are meant to be subtle, as the focus is on the nerves, not the muscles and fascia surrounding them. Also - this exercise doesn't need to be done frequently to produce results, and can easily be done in any setting.