The median nerve slider is a gentle mobility exercise designed to improve the movement of the median nerve through surrounding tissues in the arm. By combining controlled positioning of the wrist, elbow, and neck, it can help reduce nerve irritation, improve flexibility, and ease symptoms such as tingling or numbness. This technique is often included in rehabilitation for conditions affecting the arm, wrist, or hand, supporting both comfort and functional use.
- Position yourself in comfortable standing posture.
- With a bent elbow elevate the arm to 90 degrees from the side body.
- Maintaining a bent elbow turn the palm up to the roof.
- Extend the wrist as if you’re holding a plate flat on the palm.
- Commence with the arm bent at 90 degrees.
- Slowly extend the hand to the point of resistance either felt at the upper arm, elbow, or forearm.
- Begin to then bend the elbow and flex the wrist so the fingers are pointing towards the head.
- As the elbow bends, take the ear towards the opposite shoulder.
- Return the head to neutral as you recommence extending the arm.
- Repeat this ‘flossing’ motion as per Physiotherapist’s instructions.