Nerve Gliding Exercise (Slider)

This is a progression of the gentler median nerve gliding exercise.  Start with your arm up and out to the side with a straight elbow. Position your palm facing upwards. Next, bend your wrist upwards as you side bend your head away from your arm. Then, bend your wrist downward as you side-bend your head towards your arm.

Your other hand checks to make sure that your shoulder stays down and is drawn back the entire time.

Perform the movement slowly.  Complete 2 to 3 sets of 15 repetitions.  Mild pain is acceptable during the exercise.  However, your pain should settle back down soon after completing the exercise.  If not, we recommend you stick with the first median nerve glide exercise.