To perform median nerve glides, follow these steps, as described in the reference video:
Understanding Median Nerve Glides
Median nerve glides, or slides, are exercises designed to improve the mobility of the median nerve, a major nerve that runs down your arm and into your hand. These exercises can be helpful for conditions that cause nerve compression or irritation.
Steps for Median Nerve Glides
Here's a breakdown of how to perform median nerve glide exercises, as shown in the provided reference:
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Starting Position: Begin by depressing your arm (bring your arm down to your side). Your hand should also be in a relaxed, downward position.
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Arm Extension: While keeping your arm depressed and your hand relaxed, slowly move your arm out to the side. The motion is similar to making an abduction of the shoulder.
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Pay Attention to Sensations: As you move your arm, you might feel a sensation along your arm. This sensation could be described as a pulling, a tightness, or possibly even a sharp, shocking discomfort. This sensation indicates that you're engaging the median nerve.
Practical Tips
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Listen to your body: If you experience sharp pain, stop the exercise and consult with a healthcare professional. Mild discomfort is okay, but the exercises should not cause any severe pain.
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Slow and Controlled Movements: Perform the movements slowly and deliberately. Avoid quick, jerky motions.
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Repetitions and Sets: Start with a few repetitions and gradually increase as your tolerance improves. Repeat several times a day.
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Consistency: Perform these glides regularly to get the most benefit from them.
Why Perform Median Nerve Glides?
- These exercises help keep the nerve from being restricted.
- They improve the nerve's ability to slide and move within the tissues of the arm, wrist, and hand.
- May help to relieve symptoms of nerve entrapment or irritation such as tingling, numbness, or pain.
