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Brachial Plexus Nerve Glide Sequence

BeginnerMobilityTier T1

You stand with your right hand folded up at your right collarbone and your head bent toward that arm. You straighten your head while the hand drops away, then repeat the sequence.

Targets: Neck (Cervical Spine)

Stop if

Go only as far as the position that does not bring on numbness or tingling, and hold there instead of reaching the last position.

Also stop if you notice
Pain, and numbness or tingling in the last position or soon after.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall and face forward on both feet about hip-width apart, with both arms hanging relaxed at your sides and nothing in your hands; the right arm is the working arm.
  • Keep both shoulders level and the head upright.
  1. A standing woman with her right hand folded up at her right collarbone and her head bent toward her right shoulder.

    Step 1 of 8

    Stand tall with your right hand folded up at your right collarbone and your head bent toward your right shoulder.

  2. A standing woman with her head straight and her right forearm lying across the front of her lower chest with the hand curled.

    Step 2 of 8

    Bring your head back to straight as your folded right hand drops to the front of your lower chest.

  3. A standing woman with her head straight and her right forearm angled across the front of her lower abdomen, the right hand at hip level.

    Step 3 of 8

    Carry your right hand across the front of your body and down to hip level, keeping your head straight.

  4. A standing woman with her head straight and her straight right arm a little away from her side, the hand hanging relaxed with the wrist bent.

    Step 4 of 8

    Let your right arm swing out a little from your side with the elbow straight and the hand hanging relaxed, head straight.

  5. A standing woman with her head straight and her straight right arm about halfway out to the side with the hand open.

    Step 5 of 8

    Move your straight right arm further out to the side with the hand open, head still straight.

  6. A standing woman with her head straight and her straight right arm out most of the way to the side with the hand open, palm forward.

    Step 6 of 8

    Move your straight right arm out most of the way to the side with the hand open, head still straight.

  7. A standing woman with her straight right arm out close to shoulder height, the hand open, and her head bent toward her left shoulder.

    Step 7 of 8

    Bring your straight right arm out close to shoulder height and bend your head toward your left shoulder, away from the arm.

  8. A standing woman with her right hand folded up at her right collarbone and her head bent toward her right shoulder.

    Step 8 of 8

    Stand tall with your right hand folded up at your right collarbone and your head bent toward your right shoulder.

What you should feel

Stretch only until a gentle tension is felt.

Safety Information

Stretch only until a gentle tension is felt and avoid pain; keep the head bent only a small amount and never force the arm to an end range. If numbness or tingling is felt in the last position or soon afterward, go only as far as the position that does not bring it on. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.