.png)
If you think you are dealing with a double crush injury, specific exercises can often be helpful. There are 2 ways to stretch nerves. For more irritated nerves sliders and glides are best. For less irritated nerves adding tension can work well. We will only discuss slider/glides. The goal is to put slack on one end of the nerve and tension the opposite side then this is reversed. It is like a brake cable on a bicycle or flossing your teeth.
MEDIAN NERVE GLIDE
Start with your arm up and out to the side with a straight elbow as shown. Your palm should be facing upwards. Next, bend your wrist upwards as you side bend your head away from the target arm as shown. Then, bend your wrist downward as you side bend your head towards the target arm
ULNAR NERVE GLIDE
Start with your arm up and out to the side with a bend elbow as shown. Your palm should be facing towards the side. Next, bend your wrist towards you as you side bend your head towards the target arm as shown. Then, bend your wrist away from you as you side bend your head away from the target arm.
Your other hand should be checking to make sure that your shoulder stays down and drawn back the entire time.
RADIAL NERVE GLIDE
Start with your arm hanging down at your side with your elbows straight and palm facing back. Next, bend your wrist back as you side bend your head towards the target arm as shown. Next, bend your wrist forward as you side bend your head away from the target arm.
Your other hand should be checking to make sure that your shoulder stays down and drawn back the entire time.
Go gently at first as nerves don't like to be stretched aggressively. You can just find a small amount of tension and work slowly and gently through the motions.
To ensure safety, there are five rules to remember when starting any nerve gliding exercise:
Start slowly with five or so repetitions, gradually increasing to 10 to 15.
Don't tense up. Keep your body relaxed even as certain muscles are stretched or flexed.
Be conscious of inhaling and exhaling as you go through the movements.
Stop immediately if you feel any new pain.
Nerve flossing may cause slight tingling or aching, but this should subside within a few minutes. If the pain or tingling is extreme or persists, you may be doing the movements too aggressively. Try to perform them without producing symptoms.
If you have a chronic or acute neck, arm (tennis/golfers elbow) or wrist (carpal tunnel) issue that you think has a neck component give us a call.
About the author: David Potucek, PT, MSPT, CFMT
David is an orthopedic physical therapist with over 20 years of experience. He has successfully hepled countless individuals with arm and hand pain who tried the traditional one site treatments (PT, Chiropractic, even surgery) without success. He is a former D1 athlete, and currently keeps active with lifting and running.
Comentarios