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?
Changing exercises clears this timer and any unsaved reflection. Save your reflection first if you want to keep it.
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.