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Nerve Flossing Exercises: Median Nerve & More

Nerve Flossing Exercises: 

Nerve flossing is a type of gentle exercise that stretches irritated nerves. This can improve their range of motion and reduce pain. It’s sometimes called nerve gliding or neural gliding.

Nerve flossing tends to work best when combined with other treatments. If you don’t already have a diagnosis, check with your doctor first. Based on the underlying cause of your nerve pain, they can recommend the best treatment combination.

Before we go over specific nerve flossing exercises, here are some basic guidelines:

  • Nerve flossing shouldn’t be painful. If you start to feel pain, stop.
  • While doing nerve flossing exercises, try to keep your muscles relaxed.
  • Make sure you keep breathing while doing the exercises. Try to take long, deep breaths.
  • Start slowly and only do a few repetitions at a time until your body adjusts.


Stretching and strengthening exercises using elastics or weights can help in relieving tennis elbow. Perform these simple exercises to relieve the symptoms of tennis elbow:

Wrist turn with or without the use of weights:

Start with bending the elbow at a 90-degree angle. Now extend your hand in the outwards direction with the palm facing upwards. Now gradually twist the wrist till the palm faces downwards. Hold this position for 5-7 seconds. Now repeat it for 9-10 times and complete two sets. If you are using weights then perform it similarly.

Elbow bend:

Stand upright now lower one arm to the side and start bending the arm slowly in upward direction till the hand touches your shoulder. Maintain this position for 20-30 seconds and repeat it 10 times.

Fist squeezes:

For fist squeeze, you can use a tennis ball, a towel or a sock and place it within your palms. Now grip it tightly with the fingers till you create a fist. Squeeze the fist tightly for 10-12 seconds and repeat it 10 times.

Follow these simple exercises and get yourself a low-intensity laser therapy that helps in relieving the painful symptoms of tennis elbow.

To get started, find a firm chair. Sit up with your back and neck straight. With your arms at your side, bend your elbow at a right angle. Your thumb should be facing up. Then, hold each of these six positions with each hand for 5 to 10 seconds:

  1. Make a fist using all your fingers.
  2. Keep your wrist straight. Extend your fingers, keeping them together with your thumb to the side of your index finger.
  3. Bend your wrist and fingers back.
  4. Turn your hand so your palm faces up. Bend your wrist back, allowing space between your index finger and thumb.
  5. If you can, stretch your wrist a bit further.
  6. Hold this position while gently using your other hand to push your thumb out just a bit more.


How to treat sciatica? How do I get my sciatic nerve to stop hurting? Or how long does sciatica last? How can I relieve sciatica pain permanently? All of these questions are important to know. Sciatica pain is excruciating and can result in debilitating back pain. Along with the therapeutic options, it is better to follow these exercises regularly which can help in relieving pain. These exercises include:

  1.   STANDING HAMSTRING STRETCH– Performing this stretch aids in relieving pain and muscle tightness within the hamstring. Place the right foot over the elevated surface below or at the hip level. You can use a step, chair or a sofa. Flex the foot in such a way that the leg and toe are straight. Bend the body slightly forward towards the foot and try going deeper to perform a perfect stretch. But avoid going so deep that it results in pain. Try lowering down the hip of the raised leg. Hold this posture for 30 seconds and try repeating on the other side. 
  2.     KNEE-CHEST STRETCH– lie on the back over a carpet or mat. Place a flat cushion underneath the head and bend the knees while keeping the feet straight and that too with hip-width apart. Maintain the upper body in a relaxed posture and gently tuck in the chin. Start bending one knee up towards the chest while holding the knee with your hands. Hold this position for 30 seconds and try repeating it with another leg. 
  3.       SITTING SPINAL STRETCH– the compression of vertebrae can cause sciatica pain. If you perform the sitting spinal stretch, it forms some space within the spine that relieves pressure from the sciatic nerve. Try sitting on the ground and extend the legs with feet flexed in upwards direction. Bend the right knee and place the right foot over the floor on the outer side of the opposite knee. Now place the left elbow on the outer side of the right knee and slightly turn the body towards your right. Hold this position for 30 seconds and try repeating it 3 times on each side. 

Your sciatic nerve is the main nerve that runs from your lower spine and down each leg. Sciatica happens when the roots of your sciatic nerve are compressed. Sciatica can cause:

  • numbness
  • tingling
  • weakness
  • radiating pain in your lower back, buttocks, legs, and feet

Research shows that combining nerve flossing with traditional physical therapy can effectively reduce sciatic pain. It may also improve the range of motion in your hips.

Are there any risks?

Nerve flossing carries few risks, as long as you don’t push your body too far.

Make sure you start slow. Remember, these exercises shouldn’t hurt.

If you haven’t already, you should also work with your doctor to figure out what’s causing your nerve pain before trying nerve flossing. If you have more severe nerve damage, nerve flossing may make your symptoms worse.

The bottom line

Nerve flossing is a gentle way to soothe compressed nerves and regain your range of motion, especially when combined with traditional physical therapy. Just make sure you have a diagnosis from your doctor to make sure you don’t end up making your symptoms worse.


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