Median nerve glide
Median nerve gliding sequence
Restores median nerve excursion through the carpal tunnel without provoking compression symptoms.
Best for
- Mild–moderate carpal tunnel symptoms
Default dose
5 reps • 1×/day — Stop early if tingling lingers.
Avoid when
- Acute nerve repair without clearance
- Severe symptom flare
Measurement targets
- Symptom score change after session
Setup
- Sit relaxed, arm at your side.
Steps
- 1Make a fist, thumb tucked.
- 2Open fingers and thumb in line with the forearm.
- 3Extend the wrist back gently.
- 4Add thumb extension.
- 5Add forearm supination — only as tolerated.
Cues
- Should feel like gentle flossing, never a hard stretch.
Common mistakes
- Pulling into stretch.
- Holding end positions too long.
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
- Tingling that lingers more than a few minutes
Progressions
- Add the final shoulder-depression component once tolerated.
Regressions
- Stop at step 3 until tolerated.
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
~2–5 min as a focused practice block
5 reps · 1×/day
None required — table or bodyweight only.
Phases 2, 3
Higher load or coordination — scale range and speed.
Avoid if this sounds like you
Acute nerve repair without clearance
Severe symptom flare
Reread best-for context ↑Where this shows up clinically
How phases map to healingNext best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Related movements
Similar mechanics, goals, or anatomy.
Guided exercises that use this
Step-by-step sessions that embed this movement pattern.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.