✋ Median Nerve Glide
The Median Nerve Glide is a beginner wrist exercise that targets the median nerve mobility. Gentle nerve glide to mobilize the median nerve through the wrist. It's commonly prescribed during rehabilitation for Carpal Tunnel. Below is how to perform the Median Nerve Glide with correct form, plus the benefits, common mistakes, and how many reps to aim for.
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Benefits of the Median Nerve Glide
- Strengthens and activates the median nerve mobility
- Improves mobility
- Improves pain relief
- Supports recovery and rehab for Carpal Tunnel
- Can be done at home with no equipment
- Performed standing, so it's easy to set up
How to do the Median Nerve Glide
- Make a fist with thumb tucked in
- Open hand, thumb out to side
- Bend wrist back, palm up
- Add elbow extension
- Tilt head away to add stretch
- Move smoothly through positions
How many reps & sets
A common starting point is 3 sets of 10 reps. Progress gradually and stop if you feel sharp pain.
Form tips
- Should feel a stretch, not pain
- Stop if symptoms worsen
Muscles worked
Median nerve mobility
When to be cautious
- Severe acute symptoms
Who should do the Median Nerve Glide?
The Median Nerve Glide is often included in programs for people recovering from Carpal Tunnel, and for anyone wanting to strengthen the wrist. It's rated beginner.
Median Nerve Glide — FAQ
What muscles does the Median Nerve Glide work?
The Median Nerve Glide primarily targets the median nerve mobility.
How many sets and reps of the Median Nerve Glide should I do?
A common starting point is 3 sets of 10 reps. Progress gradually and stop if you feel sharp pain.
Is the Median Nerve Glide good for Carpal Tunnel?
Yes — the Median Nerve Glide is commonly used in rehab for Carpal Tunnel. Confirm with your clinician before starting, especially if you have pain.
Do I need equipment for the Median Nerve Glide?
No — the Median Nerve Glide needs no equipment and can be done at home.
When should I avoid the Median Nerve Glide?
Take care or skip it if you have: severe acute symptoms. When in doubt, check with your physiotherapist.
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