Median Nerve Glides or Nerve Flossing – Ask Doctor Jo

Median Nerve Glides or Nerve Flossing – Ask Doctor Jo

hey everybody it’s Doctor Jo, and today
I’m going to show you some median nerve glides and stretches. so let’s get
started. So with median nerve glides, some people also call it nerve flossing. some at the end I
actually call stretches because you are stretching that nerve just a little bit.
you’re you’re flossing it or gliding it, but some people have a little
controversy. are you actually stretching it or gliding it. I’m gonna call it both.
we’re gonna start off with some really simple ones that are actually the
gliding, where you’re gliding the nerve, and then we’re going to get a little bit
more where you’re gonna feel it a little bit more which might become a stretch.
anytime you’re working with an nerve, if you’re flossing it, gliding it, or
stretching it, you don’t want to do a lot. I would say only do 10 maybe even if
you’re doing all of these in a row, just do five of each cause if you do too many,
you’re just gonna flare up that nerve even more. so this one is not do a whole
lot, just do a little bit and see how you feel because you can irritate that
nerve even more. so the first one I’m gonna break it down into a couple steps
because it’s a whole lot put together, and so I’m just gonna start it. you can
follow along with me and then we’ll do the full one afterwards. so you’re just
gonna kind of have your hand up with your palm and a closed position with
your thumb out in front. so your elbow doesn’t have to be all the way up, but
you do want it out to the side. once you get into this position, you’re gonna open
everything up. so you’re your wrists and your hands are kind of in that neutral
position. fingers as straight as you can get them. then you’re going to kind of
take your thumb out almost like you’re pointing at yourself with your thumb,
you’re giving yourself a thumbs up, and then after that you’re just gonna bend
it back, almost like you’re holding a tray, if you were a server. once you get
that, you’re probably going to feel it just a little bit, and then you’re gonna
turn it around like you’re going to put the tray down. and then after you get it
into this position still with your fingers straight and your wrists
extended you’re going to straighten out your arm like you’re putting that whole
tray down on to the table. so you want to do that at a smooth motion that’s just
kind of breaking it down to make it a little bit easier for you.
so this with then open up, thumb out, wrist back,
turn it around, and open up. so again just do maybe four or five of
these because we’re going to go into some other ones. so that’s just kind of
getting it going, getting it flossing or gliding a little bit. the next one is
you’re gonna have your elbow up a little bit higher this time. so you’re gonna
start with your palm facing you and then you’re gonna open it up kind of like
you’re holding that tray again. sometimes even this motion you’re gonna feel it in
that nerve a little bit, but if you are going out and you feel like your fingers
are curling up like that. that’s just because it’s really tight and don’t try
and force it. you want your fingers to stay straight the whole time, so if you
can only go to there, that’s okay, that’s where I want you to go. if you can go
further that’s great, but again keep those fingers straight. imagine that
there is a string tied to your wrist and your head, and as you straighten out your
hand, your head goes with it. and then as you come back up, your head comes back up.
now I’m turned just a little bit towards the camera. you want your head to be
straight. so as you go, that you’re kind of follows it goes down with the head
and then you come back up. so again just start off with like five
of these especially if you’re going through all of them with me. so then the
next one again getting into being a little bit more, you’re going to feel a
little bit more of a stretch feeling in that nerve. you’re gonna put your hand
with your palm forward a little bit less than forty-five. so forty-five would
probably be a about right here, just kind of down almost like you’re pointing
towards the floor, but not all the way down towards the floor. try and keep
those fingers straight again and now just kind of push down on your shoulder.
this is just kind of setting it in place. a lot of times with that nerve pain,
people kind of hunched up like that, you want to kind of push it down and keep it
in that neutral position. and so as you hold it here just at your wrist, you’re
going to keep those fingers straight and then pull them backwards and come back
in. so you’re keeping your head in the same spot for this one. you’re just going
back you should feel that little bit of a pull and then come back in. so again
maybe just five. if you’re just doing one stretch at a time or one nerve glide at
a time, you can do ten but I wouldn’t do more than.
and then the final one is kind of what I say going into the stretch. you’re going
to feel a little bit more. you’re kind of going in different directions versus
when you’re gliding or flossing you’re kind of moving stuff in the same
direction. so this time you’re going to put your hand all the way out almost at
the 90 degree level. so it doesn’t have to be all the way up there, but pretty
close. your palm is going to be facing upwards and then you’re gonna take your
head and turn it away and you might even feel something right there ,and then
if you’re just feeling a little bit, then take your ear and pull it up towards the
ceiling. so turning your head away from the hand, and then you’re ear up towards the
ceiling. so I can actually already feel that just a little bit, but if you want a
little bit more to get that stretch / glide in there at your wrist, just put
your hand down words like that. and then come back up. so you don’t have to hold
it, you’re just kind of doing a continuous motion. but again if you feel
like your fingers are curling up as you go down, that means you just have too
much tension on there and you’re probably not ready for this one.
so if you’re doing this one, I wouldn’t do the others. I would start off with the
ones in the beginning because those are going to be more of those glides. a
little bit less tension, and then as it feels better you can work your way up. so
those were your median nerve glides, flossing, or stretches. remember just do
about 10. if you’re doing all of them just do about five of each because you
really don’t want to irritate that nerve. if you’d like to help support my channel,
make sure and click on the link up here, and do forget to subscribe by clicking
down there. and remember, be safe (don’t make that nerve mad), have fun, and I hope you feel better soon.

25 Replies to “Median Nerve Glides or Nerve Flossing – Ask Doctor Jo”

  1. Hi Dr. Jo!  Your are such a blessing,  I have never felt better.  I have a daily routine made up of several of your videos, the pain relief is amazing.  Would you please show how to stretch the lower shoulder blade area, (my massage therapist said it was the Teres Minor and Lattismus Dorsi.)  Thank you!!!

  2. Is nerve traping possible behind knee while walking or only lumber area is responsible for nerve entrapment? Pz share vedios for flosing lower leg nerves!

  3. Hi doctor jo… Ayman here m also dr by profession unfortunately i have a sudden stroke resulting in median nerve compression m doing regular exercise i want to ask i have only numbness feeling in my 3 fingers nd sometime pain in middle joint of index finger of right hand kindly guide me what should I do nd how much time will it take to get normal????

  4. the last few days i got this pain in my wrist/hand excactly where the median nerve is and whenever i strecth my arm or stretch to grab something, i get a pain similar to like i stretched a muscle, it is a sharp pain. is this carpal tunnel? i also have some pain on the top rigth of my wrist, like on the bone where my wrist and hand connects. i have been gaming alot recently, and that is 100% the cause. first time i experience pain in my wrist during my lifetime. should i just rest it?

  5. Phew! The tip of my left middle finger went numb and tingly as I was typing this morning. I was on the verge of a panic attack until I remembered that my neck and shoulders have been tight and painful these last few days. I had this once before with the pinkie and ring finger on my right hand, so I looked for a video on nerve flossing. I followed along exactly with Doctor Jo with the number of reps she suggested, and it went away! So, if anyone else out there is panicking, do six sets of alternate breathing, walk through the exercises here, and see if you have the same results. ?

  6. Hello Dr. Jo, thank you for this video as well as your videos for other nerve flossing. Do you by chance have a video on how to properly stretch scalene muscles? Mine get tight every day at some point during my work in an office and it causes me great pain and discomfort to my brachial plexus and nerves.

  7. You're a genius, so simple and effective. I really appreciate how simple you make it sound. Thank you. I've had instant relief. God bless you!

  8. Dr. Jo, I had carpel tunnel and rotator cuff surgery, but my index and my thumb fingers at the last knuckle where it suppose to bend , like when you flicking a lighter, or scratch something with your index nail, doesn't bend. Doctor said, apparently due to the anesthesia shot in the nerves to numb the major nerves prior surgery? Which he stated no damage, that might take up to 6 months to year to wear off the anesthesia then tip of those 2 fingers be able to bend???? Well fingers get cold and swelled up, specially while I'm asleep. I do massage it constantly. Can't pinch , hold a pen to write, cut with scissors or do the ok sign. I'm a right handed and I'm very frustrated.There are as stiff as if I were holding chopsticks! I do have sensation on the whole finger. July 12 , 2019 it when I had the surgery; well what exercise I can do to help my recovery. .please help.

  9. I compressed my median nerve and seek medical attention while I'm waiting for test results I'm going to start on these exercises hoping that they will help thanks for sharing this video

  10. Thank you for posting this, subscribed ??. I was hoping you could offer me some advice?

    13 months ago I broke my forearm and had it plated for repair. Initially I lost about 95% of thumb function, I've got about 90% back now (Still improving) but I also lost about 80% of strength in the tip of my thumb. The surgeon thought it maybe due to the plates and so removed them a month ago. He said there is some median nerve damage, I'm not sure how much. I'm really worried I won't get the strength back.

    If I work hard at it do you think I can get the strength back or I won't because of the nerve damage. Will the nerves repair themselves?

    Thank you so much ??

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