forearms·mobility

Median nerve glide

Extend one arm out to the side, palm UP. Bend the wrist back (fingers point to floor). Tilt the head AWAY from the arm. Hold 5 sec, release. Repeat 10 times. Slides the median nerve through the carpal tunnel — the gold-standard self-treatment for carpal tunnel symptoms (numbness in thumb, index, middle fingers).

Secondary muscles

shoulders

Form cues

1Move smooth and slow — this is a nerve GLIDE, not a stretch
2Stop the moment numbness or tingling appears (means you've gone too far)
310 reps, 3 times a day

Common mistakes

Stretching into pain or pins-and-needles (irritates instead of glides)
Yanking the head — slow tilt only

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