Neural Glides for Ulnar, Median & Radial Nerves - Ask Doctor Jo
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- Опубліковано 2 бер 2013
- Neural Glides for Ulnar, Median & Radial Nerves www.AskDoctorJo.com These neural glides (neural flossing) for your ulnar, median & radial nerves in your arms as well as some neural glides for your legs should help if you have a nerve injury. You might be diagnosed with thoracic outlet syndrome, radiculopathy, nerve impingement, brachial plexus injury, sciatica, or nerve compression. See Doctor Jo’s blog post about Neural Glides for Ulnar Median, and Radial Nerves at www.askdoctorjo.com/content/ne...
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More details about this video:
The nerves in your arms and legs can move and stretch. Nerves can become injured just like muscles and tendons. Scar tissue can build up and trap the nerves. This can lead to chronic inflammation and pain. To get the nerves moving again, you can do special stretches called neural glides (also called neural flossing or nerve stretching).
For your arm, there are three main nerves that can get damaged or trapped at your neck, shoulder, wrist, or elbow. These three nerves are your ulnar nerve, median nerve, and radial nerve. Neural glides should be performed very gently and there should never be pain. Nerves are very fragile and too much stretching can injure them as well.
To stretch the ulnar nerve, take your index (pointer) finger and touch it to your thumb while holding your other three fingers in the air, like an okay sign. Bring your hand towards your face leading with your pinky finger like you are going to place it over your eye (like making a mask when we were children). At first you might not be able to place it completely over your eye, but remember not to push too hard, you just want a gentle stretch. Start off with ten times and do this two to three times a day.
The next stretch is for the median nerve. Take your arm out to the side of you at a ninety-degree angle with your palm facing up. Keeping your fingers straight, bend up and down at your wrist. You can add more of a stretch by side bending your head to the opposite side (touching your ear to your shoulder). If that is still not quite enough, then move your arm slightly behind you and repeat the process.
With the radial nerve, you want to perform the same stretch as the median nerve, but this time turn your palm down towards the ground.
For the legs, you want to sit down. Straighten out your leg (kick it forward). Pull your toes towards you and then point them out (doriflex and plantarflex). If that is not enough stretch, then slump your upper body down and bring your chin to your chest, and repeat the above movements.
Remember to be very gentle with these stretches and only do about ten at a time, two to three times a day.
Neural Glides for Ulnar, Median & Radial Nerves:
• Neural Glides for Ulna...
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional. - Спорт
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Hey Jo, I'm a gamer and my myotherapist said to start doing nerve glides preemptively. How often should I be doing these? Once a day?
Yes, just once a day.
Thanks so much!!
You're welcome!
Thank you. The doctors think this inflammation is coming from my neck but these nerve glide exercises can only help😉
I have recovered the pain, tingling sensation & numbness in my hands with the exercise of three nerves in arm.Thanks a lot Dr. Jo.
You're welcome.
You're welcome!! I am glad they helped!!
I am glad to hear that! Thanks for letting me know :-)
I hope you continue to feel better!!
Glad they are helping. Good luck!!
Hey Jon - Yes, stretching the pecs is good to do to help loosen up the thoracic area. These glides should also help. If you feel a tingling when you do them, it means you are tight or the nerve is slightly compressed somewhere. Usually tingling in the thumb and forefinger indicates the radial nerve is compressed somewhere. It won't hurt it as long as you don't over do it, so I would give them a try!! Good luck!!
I have heard of it. Sometimes the neural glides do help, so I think it is worth a try. Also, icing the area that itches usually helps too!
Sounds like you could possible have what is called thoracic outlet syndrome (TOS). This is the impingement I was talking about earlier up at your chest area. Check out my video of chest stretches and see if that helps at all. Is the propping still helping or is it hurting all the time now?
You're welcome! I hope they help! I haven't heard of that song, but I will check it out!! Good luck!
Thanks!! I hope the stretches help!!
A neural glide is basically when you are using a movement to "glide" the nerve back and forth. This allows it to break free of scar tissue/adhesions, or move through an area where it might be compressed.
For stretching muscles, definitely that many times!! But nerves are a little more sensitive and can get irritated easily, so I would not do it more than once a day, and moving the wrist ten times is what makes the "glide" happen. You can just hold it too, but then it is a stretch of the arm, not a glide of the nerve. I hope that helps!!
Hmm. I can't be sure without actually getting to see it. It might just be calcium deposits, but I would definitely get it checked out when possible. Does the numb fingers go away as soon as you stop stretching, or does it stay for awhile? The numbness is pretty common during the stretching as long as it doesn't stay for a long period.
I have a couple different videos to strengthen your ankles. If you get a chance, check out my website. Hopefully one of them will help!! Good luck!!
I do! They can also do a more thorough exam to make sure that is what's going on. I think it is worth getting a few visits to a least get a solid home exercise program!!
Thanks!! Good luck!!
Thanks!!
Thankyou so so so much for all the hand, wrist, finger and thumb videos you've posted. I've been having problems so bad they were putting my career at risk. They've reduced the pain by about 50% which is enough to keep me going. THANK YOU!
You're welcome!
Did you have any injury to the elbow? If you are feeling pops at your collar bone, you might have an impingement that is pressing on the nerve at your brachial plexus. Yes, they are all connected. You might want to check out some of my shoulder and neck stretches too to see if that helps as well. Good luck!!
The numbness/tingling is pretty common with the stretches because it is stretching the nerves. If it is getting compressed somewhere, you will feel it more with the stretch. As long as the numbness goes away after you are done stretching, you should be okay. Sounds like you might have carpal tunnel syndrome from riding dirt bikes. I have a video for that too if you want to check it out. Good luck!!
Yes to both. It does unfortunately take a really long time for nerves to heal because they are such fragile vessels. If you did have an injury or overuse injury, then yes the nerve can get "bound down" with adhesions. That is why it is important to keep moving it, but not to the point of irritation! Sounds like you are on the right track!!
8 years later and this video is still helpful thanks doc
You're welcome.
You're welcome!! Yes, massage can help!! Usually trying to loosen up the pecs and scalenes (neck muscles) will help. Also stretching your pec/chest muscles should help. I have a video for that if you want to check it out. Good luck!! My pup thanks you!!
You rock! Amazing... my arm has been killing me for weeks, stumbled on this, relief with the first set!! THANK YOU, GOD BLESS!!
Thanks, and you're welcome! Glad it helped.
You will need to be cleared by your doctor to do it.
You're welcome! I hope you get it calmed down!
I slept on my arm in september of 2019. When i woke up, my shoulder on my back was killing me.... my whole hand was numb. And tingly. Now, 8,9 months later, my index finger on my right hand is STILL tingly and a little numb!!! What is your recommendation? Thank you for your great videos
You're welcome! I also have a carpal tunnel syndrome video if you want to check that out too! Good luck!! I hope you find some relief soon!
Usually they will do an X-ray first because it is cheaper, but then they might do an MRI to see if you actually have a disc herniation or a pinched nerve. Then they might do a nerve conduction velocity (NCV) test to see if the nerve is actually getting the signal it is suppose to from the brain.
Very helpful. Easy and to the point!
Diclofenac is an anti-inflammatory med. I am not sure how much it will help with nerve pain, but if the doctor prescribed it, then they thought it would help :-) Nerves are very fragile vessels, and unfortunately they heal/grow VERY slowly. I would not be too worried right now, but I would keep up with the stretches in the video here, but make sure not to overdo it, so it doesn't irritate it more. You might also want to check out my elbow stretches video to see if that helps too!!
Oh wow, you really are a genius, Dr. Jo! You helped me get rid of my knee pain, and now I have a way to alleviate the aches in my forearms from guitarin. These worked right away and I'm thrilled about it.
Thanks :-) I'm glad the videos have been helpful.
If you feel it subluxing when you try these, then I would not do them, but if you can go slow enough without it popping out then it might be worth trying some. Have you been to a doctor yet? Good luck!!
these were all instantly helpful... i'll need to repeat
24 here..I haven't seen my doctor in over a year. have been in pain throughout my entire body. I am 97 percent sure I have occiptal nueralgia. I am going to see my doctor on monday and try to get testing and diagnosed. Went to physical therapy for the first time last week and they dont know i have it so the exercises they gave me or nothing compared to what you just showed me. Thank you so much. Btw i love the ending with your dog very precious, God Bless!
You're welcome. I hope they help 🐾
Dr. Joe you're the best!
I just wanted to follow up and let you know that these drills seem to have helped me a lot! As far as I can gather, muscles and tendons develop flexibility quite well from static stretches, but nerves are different. Static holds made me go numb. After doing these dynamic "gliding" drills, my nerves became more flexible, thus now allowing me to do more extreme static shoulder stretches without going numb.
Well it should be a little bit of both. It is definitely going to be a pulling feeling with a little bit of the burning/tingling feeling, but I would say it definitely should not just hurt. Any kind of stretching, including neural glides should be what I call a "good hurt." It doesn't feel good, but you know it is stretching something. If it is more than that, I would go let a doctor check it out. Good luck!!
The pinky and ring finger are innervated by the ulnar nerve. Have you noticed if you are sleeping in a different position, like with your neck crunched forward or your hands flexed? If it only happens when you sleep, try consciously sleeping on your back for a few nights. You might want to try checking out my neck and chest stretching videos too. These are two places the nerve could be compressed. Try these exercises for a week, if you see no relief, it's time to see a doctor. Good luck!!
My elbow was in pain for almost a week and a half. This literally decreased my pain for almost an entire day!! It sort of came back at night and my fingers are still numb but the decrease in pain is a huge help. Thank you for posting this easy to understand and short video.
You're welcome.
Thank you Dr. Joe. You and your exercises are a most awesome way to start my day!
Thanks.
Dan
Daniel Bruckner You're welcome, and thanks! Good luck!
This video is GOLD for me. Thank you.🙏🏼
You're welcome.
They should, but just be very careful with nerves!! They are very fragile. The thumb and first two fingers are innervated by the radial nerve, so that is the one you might want to work on the most! Good luck!!
I hope it keeps feeling better...even if it is slowly :-)
Classic Dr. Jo!! Coming in clutch with the right movements i need when i search for em! Thank you 🙏🏾
You're welcome! 😎
That ulnar nerve one is golddddd thank you so much. Needed a video like this
You're welcome!
That sounds like something is compressing your ulnar nerve. It could be coming from your wrist, elbow, or neck. Try these exercises, and check out my carpal tunnel syndrome video and neck stretches video if you get a chance. Maybe those will help too! Good luck!!
Incredible ! it really helped !
thank you sweety :)
Very nice presentation of information
Thanks.
Great video! Median, ulnar, and radial nerve stretches work great.
Thanks!
WOW I can't believe my ongoing physical therapy has not helped as much as this video! So much relief I almost can't believe it. My PT has only showed me 2 techniques that are somewhat helpful. Thank you!
You're welcome! I'm glad they helped.
Thank you! A week ago, I developed awful pain on the left side that goes from my neck, down my tricep, through the elbow (funny bone ache!), to the dorsal side of my upper arm, about 1/3 down from the elbow. A couple of days ago, the rest of the dorsal forearm hurt as well, including the top of my hand. I've been doing one of the exercises you showed with no relief, but am glad to see all the others as well. I hope this pain goes away quicker now. Thank you for sharing, much appreciated. :)
You're welcome. I hope they help. Good luck!
You are great , god bless you
Is it possible that C4-C5 was not the issue. Thoracic outlet syndrome (TOS) can also cause severe compression of the nerves going down your arms, but they are being compress in your chest area. Usually from very tight pec muscles. I have a chest stretching video, but it sounds like you need to be very gentle with the stretches. I would also recommend aquatic therapy if you have access to a pool. That will take the pressure off your body and give you a chance to move with less pain.
Today is the International Day of Awesomeness, so I figured I'd post a video in which my t-shirt says it all :-)
Awesome is right! So helpful!
RK Fergie Thanks!
Can u pls put a video on warm up exercise before and cool down exercise after, I can do during each therapy session. Tq :)
Azah M.S Sure.
Doc u r awe😜some
Thanks for posting this. These exercises are very helpful plus you have such a fun personality! I personally have used ulner nerve flossing and am completely free from pain and avoided drugs and surury. This is true healing of my body. Ps. Cool sneakers! =)
ketchupmary You're welcome, and thanks! I'm glad they helped!
I like this video...straight to the point! By the way that dog looks chill as heck :)
Hugh Jazzole Thanks! She is pretty chill...most of the time :-) Good luck!
Thank you. Clear and concise (and nicely lit)
You're welcome, and thanks.
I've suffered many sleepless nights due to a burning/tingling sensation in my left arm radiating from shoulder region down to the ring and pinky fingers. Since I became sort of a Dr. Jo fan after smashing successes with her shin splints series, I thought I might as well go through her entire library. O.M.G. Almost instantaneous relief. Forget sheep; it's birdman to the rescue!!!
thank you Dr. Jo!!!!!!!!
I am so glad to hear! Thanks for sharing!
Thank you so much I was injured for over 3 months in my wrist and I can tell these exercises are helping already
You're welcome. I'm glad they are helping.
Thank you sooo much ! few days ago i woke up and i can't feel my right pinky. Googled this video and followed the excercises. Works like an absolute charm !
You're welcome!
Love this. The upper arm ones have helped me a lot with the nerve that runs along the inside of my upper arm. I WAY over did it with cross stitching. Thank you.
You're welcome. Glad it's helping.
Thank you!! I hope the glides help!!
Stretching your pecs is a great idea. Sounds like you might have a touch of thoracic outlet syndrome. I have a chest stretching video if you want to check it out. Good luck!
Thank you very much for posting this!
Brian Berlin You're welcome! Good luck!
Thanks for your videos! They've really helped me recover following rather traumatic wrist surgery. 😊
You're welcome!
@@AskDoctorJo 😊💪
You are awesome!!!! I love you, you have really helped me, especially the it band one.... Many thanks... 3
Your videos always help me you are best Dr jo love from India
Thank you , I had this issue, It took me 3 weeks however, have revived Completely because of you.Thanks Allot
Anupam Awasthi You're welcome! I'm glad they helped!
So was your finger numb or what? My index finger has been tingling fot 8 months now. Slept on my arm when i woke up my whole hand was tingling and numb. Very very very bad pain on back on my shouldet blade. Now my index finger is still tingling and numb. 8 months latet
i love how silly and whimsy your video was!!! i just fond your channel and a fan already! thank you.
Thanks, and you're welcome! Good luck.
Thank you, thank you, Doc. JO!!
You're welcome!
Jo you are amazing! This is brilliant thank you....plus I LOVE your HEP Builder- great for me as I need a visual reference to cue me to do this type of thing!!!!!
Thanks, and you're welcome!
Thank you doctor jo! Love your vids
You're welcome, and thanks!
Thank you. It does not hurt, but I get a "tightening" feeling in my inner arm leading to medial elbow. I take care to stretch before and after workouts. But overall, it seems to be getting better, but slowly.
Excellent video :)
Very good video, thanks for posting. I like that you provide information but don’t spend too much time talking. I still got a lot of good information in a short period of time.
You're welcome.
Thank's for reminding me how to do these--it's been a few years. What a sweet doggie!
You're welcome, and thanks! 🐾
This was a great video, clear and concise.
I've come to find my nerves have become my limiting factor with extreme shoulder stretches, rather than the muscles or tendons (I'm a gymnast). My first 2 fingers and thumb have become partially numb from stretches. Will these nerve gliding exercises actually increase the flexibility of the nerves, thereby eventually allowing me to do more extreme shoulder stretches for gymnastics?
Thanks
You’re welcome.
Have you ever had a neck injury?
the end song sounds like sonida total by the pinker tones. oh yeah, also, thanks for the helpful vid. i think i've made a new you tube friend with your channel.
thanks, seems 2b helping my arm nerve irrations.
showing these to my pops, thank you ;’)
You're welcome.
You should only do them once a day, and only about 10 at a time. Nerves are very fragile, and doing too much can be just as bad as not doing them at all!! Good luck!! I hope they help :-)
good advice, cute dog
yes this is really helping
Glad to hear.
yes
Thank you ever so much
You're welcome.
How does one damage their median nerve? I have had arm pain for a year now and stumbled on your account after I discovered my pain was from nerve pain. These exercises have brought me more relief than my doctor visits with a D.O. who practices manipulative therapy on me. Thank you so much!
You're welcome! It can get damaged by many ways.
Thank you so much doc jo for sharing this very helpful vedio my problem is my hands and fingers very pain nerve injury ..because I’m working here at family cook 12 yrs may be arthritis doc thanks keep it up sending love and support
You're welcome.
Thank you. I definitely have symptoms of TOS. I have a tight thoracic spine and probably would do well by including some thoracic mobility exercises AND stretching the pecs and lats. I'm big on preventative stuff or catching issues early (via Knipping in the bud). I have the book Framework by Dr. Nicholas DiNubile. Great book. Thanks again for the advice.
thank you so much!
You're welcome!
I love the dog so sweet..
🐾
Hey Dr. Jo! Love your videos. They've been helping me out with rotator cuff issues and knee problems with great success! I am now, however, dealing with a tweaky problem in my forearm and I'd really appreciate your input if you've got a moment to respond.
The pain comes from flexing/bending my ring finger. It is a sharp pain a little less than halfway up my forearm from the elbow in the 'meat' of my forearm muscle. It definitely feels like a tendon issue. Flexion of all my other fingers do not produce pain whatsoever. I feel as though I have definitely lost range of motion when trying to stretch my forearm and there is inflammation that I have been icing. Said pain can also be felt on the inner-side (when palm is up) of the elbow.
I am a rock climbing and am a little worried! Thank you so much for all your hard work! You've been helping me out a lot thus far :-)
I can see how rock climbing would irritate those muscles and tendons in your forearm. I do have an elbow pain video that stretches those muscles. Hopefully they will help: www.askdoctorjo.com/content/elbow-pain Good luck!
Thank you sweetheart
You're welcome.
Such a cute doggie
Thanks!
I was looking for a concise video on glides to share with my Massage clients...I subscribed for the comfy doggo💗💗💞💞
🐾
I definitely needed, this you're really funny! Randomly started feeling tingly on the top part of my index finger and it already feels like these exercises are working.
Thanks :-) Good luck.
Awesome
Thanks.
All of them should be done 10 times continuously to "glide" the nerve. The rotating side to side is only to entertain yourself while exercising!!
Thanks so much! Really helpful. If my arm doesn't get better in a couple of days I'm going to see a doctor or physio. 🤞🤞
You're welcome. Good luck!