Median Nerve Glide For Wrist, Forearm, And Elbow Relief

This gentle somatic practice helps release tension through the median nerve, which runs from the neck and shoulder down into the forearm, wrist, and hand. It may be especially supportive for people experiencing tennis elbow, forearm tightness, wrist tension, repetitive strain, tingling, burning, or stiffness from desk work and overuse. Through slow, mindful movement, this practice encourages the nervous system to reduce guarding patterns while improving nerve flow through the arms. Move slowly and gently, staying within a comfortable range and never forcing the stretch.

Transcript

Bring your right hand down to your side. Bring it out around 45 degrees, Palm facing the wall behind you. Bend your wrists, Fingers pointing to the wall and very gently turn the arm inwards so that the fingers are now pointing outwards towards the wall beside you. From here, Very slowly and carefully look down to the left armpit. You will feel the median nerve stretch from the neck to the shoulder and down the outer forearm and bring everything back to the center. From here, Again float the arm out, Bend the wrists, Turn the arm and looking down into the left armpit. No pushing or forcing, Just moving to where feels good for you. And return back to your center. Two more times, Arm out, Bend the wrist, Turn it in, Head to left armpit and relax to center. And one last time on your own. And let's change sides. Left arm down, Raise it up to 45 degrees, Bend the wrist, Turn the fingers out, Look down into the right underarm. Feel the nerve stretch and float everything back to center. From here, Bend the wrist, Turn it away, Head to right underarm, Float it back to center. Two more times, Moving at your own pace. And relax. You may have noticed a difference in the nerve tension on each side. This is completely normal. We're going to finish with some gentle swinging. Drop your hands to your sides. And just start to swing them back and forth, Encouraging the blood flow to move down into the forearms and the hands. I recommend repeating this practice daily for at least one to two weeks. Thank you so much for practicing with me.