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Exercise handout — move better, feel better.
Median Nerve Glide
Gentle movement to mobilize the median nerve. Can help with carpal tunnel symptoms that may accompany elbow issues.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- 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
none
Home Options
- bodyweight
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
3 seconds each direction
Tempo
Step-by-Step Guide
Set up
- Stand or sit comfortably
- Arm out to side at shoulder height
- Palm facing up
- Elbow slightly bent
Step 1 of 5
Extend wrist so fingers point to ceiling
Step 2 of 5
Gradually straighten elbow
Step 3 of 5
Tilt head away from the arm
Step 4 of 5
Feel gentle stretch down arm
Step 5 of 5
Return to start position
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Very gentle movements
- Mild stretch sensation only
- Stop if symptoms increase
- Slow and controlled
Common Mistakes to Avoid
- Moving too aggressively
- Holding too long in stretched position
- Ignoring increased symptoms
- Doing too many reps
Safety Information
GENTLE only. Stop if tingling worsens. Should feel mild stretch at most.
Progressions
Only progress if well tolerated
Regressions
Reduce range of motion
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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.