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Exercise handout — move better, feel better.
Median Nerve Glide (Gentle)
Gentle movement to mobilize the median nerve. May help carpal tunnel symptoms when done carefully. Stop if symptoms increase.
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
60 sec
Rest
very slow and gentle
Tempo
Step-by-Step Guide
Set up
- Stand or sit upright
- Arm relaxed at side to start
- Prepare for slow, gentle movements
Step 1 of 5
Extend wrist back with fingers pointing up
Step 2 of 5
Slowly straighten elbow
Step 3 of 5
Turn palm to face ceiling
Step 4 of 5
Tilt head gently away from that arm
Step 5 of 5
Hold 2-3 seconds if no symptom increase
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Very gentle - no forcing
- Stop immediately if tingling increases
- Mild stretch sensation only
- Never push into symptoms
Common Mistakes to Avoid
- Moving too fast
- Pushing into symptoms
- Holding too long
- Combining all components at once initially
Safety Information
STOP IMMEDIATELY if numbness, tingling, or burning increases. This is a symptom-guided exercise. Not suitable during acute nerve flares.
Progressions
Combine all components smoothly
Regressions
Use fewer components, smaller movements
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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.