Median nerve glide
Encourage healthy median nerve mobility with a slow sequence of wrist and finger positions. Never push into symptoms.
Do this exercise
1 set × 5 reps · hold 2s each. Watch the demo and tap through at your own pace — we log your reps, holds, and how it felt.
Prefer the classic step-by-step timer?
Soft fist, thumb tucked.
Ready when you are
We'll guide you through 7 short steps — about 39 seconds of guided motion. Pause or stop anytime — nothing is uploaded.
Have ready: No special equipment
Contraindications & stop if…
When not to do this
- Active nerve injury without clinician clearance
- Post-surgical nerve repair before clearance
Stop if
- Increased tingling, numbness, or burning
- Symptoms travel further up the arm
- Sharp wrist pain
Prefer a quick pacing gate before the timer? Use full guided session — it asks for pain, stiffness, and fatigue in a few taps first (education only, not clearance).
Why it helps
Nerves need to glide through tissue. Gentle, non-painful glides may help with sensitivity and stiffness around the median nerve pathway.
What it should feel like
A light stretch along the forearm and palm. Stop the moment tingling or numbness increases.
Target area
Wrist, forearm, fingers
Stop if you notice
- Increased tingling, numbness, or burning
- Symptoms travel further up the arm
- Sharp wrist pain
Get clearance first if
- Active nerve injury without clinician clearance
- Post-surgical nerve repair before clearance
Instructions, dose & tipsSetup, how many to do, and common mistakes
How to do it well
Goal, setup, dose, and the things therapists most often have to repeat. This is education — not a replacement for your clinician's plan.
Before you start
- Sit upright with your shoulder relaxed.
- Stop immediately if tingling or numbness increases.
- Move slowly — this is not a stretch contest.
Today's dose
- Reps
- 5
- Sets
- 1
- Hold
- 2s
- Sessions / day
- 2
- Rest
- 45s
- Pain ceiling
- 2/10
Common mistakes
- Pushing into tingling instead of backing off
- Adding the thumb stretch when wrist already feels pinchy
- Doing it too many times per day — nerves don't like overuse
Easier version
- Skip the final thumb stretch
- Reduce to 3 reps and 1 session per day
- Stop at the wrist-extension step if symptoms appear
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.