Nerve Glides: Radial, Ulnar and Median Nerve Flossing Exercises

01Basics

What nerve glides are

Nerves run from the spine to the hands and feet and must move several centimetres as we bend and straighten our joints. When a nerve is irritated, it may not slide as freely and becomes sensitive. Nerve glides use controlled movements to encourage the nerve to move, which may improve its blood supply and reduce sensitivity.

See nerve entrapment.

02Glide vs tension

Sliders versus tensioners

In a slider, one joint position tightens the nerve while another relaxes it, so the nerve slides with little tension. Sliders are gentler and preferred when nerves are sensitive. In a tensioner, both ends are tightened together; these are more demanding and are usually introduced later by a physiotherapist.

03Median

Median nerve glide

• Start with your elbow bent, wrist straight and fingers in a fist.
• Open the fingers and thumb, keeping the wrist straight.
• Bend the wrist back with the fingers straight.
• Move the thumb out to the side.
• Turn the forearm so the palm faces up.
• Gently pull the thumb back with the other hand, then return.

Used for carpal tunnel syndrome. See carpal tunnel symptoms.

04Ulnar

Ulnar nerve glide (flossing)

• Hold your arm out to the side with the elbow straight and palm facing the floor.
• Bend the wrist back and bring the palm up as if holding a tray.
• Slowly bend the elbow, bringing the palm towards your ear, as if making a mask with the fingers around the eye.
• Return slowly.

Used for cubital tunnel syndrome and tingling in the ring and little fingers. Start with small movements.

05Radial

Radial nerve glide

• Stand with your arm by your side and the elbow straight.
• Drop the shoulder slightly.
• Turn the arm inwards so the palm faces back.
• Bend the wrist and fingers into a fist, tilting the wrist towards the little finger.
• For a gentler slider, tilt the head towards the arm as you bend the wrist; tilting it away increases tension.
• Return slowly.

Used for radial tunnel syndrome and pain on the back of the forearm. See forearm pain and tennis elbow.

06Neck

Combining with neck movement

Moving the head away from the arm increases nerve tension, and moving it towards the arm reduces it. Physiotherapists often combine arm and neck movements to create sliders, for example tilting the head towards the arm as the wrist extends.

See pinched nerve in shoulder.

07Dose

How many and how often

• Start with 5 to 10 smooth repetitions.
• Do 2 or 3 sessions a day.
• Move slowly in and out of position; do not hold at the end.
• Progress range gradually over days or weeks.

08Safety

Safety tips

• Mild tingling that settles within seconds is acceptable.
• Strong, lasting tingling, numbness or pain means you have done too much.
• Do not force or bounce.
• Stop if symptoms spread or worsen over the next day.

09Evidence

What the evidence says

A systematic review and meta-analysis found that neural mobilisation reduced pain and disability in some conditions, especially neck-arm pain and low back pain with nerve involvement. Evidence for carpal tunnel syndrome is mixed. Nerve glides are low-risk and can be a useful part of a wider programme.

10Leg

Nerve glides for the leg

Sciatic nerve glides, done sitting with the knee straightening while the head looks up, are used for sciatica.

See sciatica stretches and how long does sciatica last.

11Other

Other treatments that help

• Avoid sustained positions that compress the nerve.
• Night splints for carpal or cubital tunnel syndrome.
• Ergonomic changes at work.
• Strengthening of the shoulder blade and arm muscles.
• Steroid injections or surgery for severe or persistent cases.

13Summary

Key points to remember

• Nerve glides move a nerve through its surrounding tissues.
• Median, ulnar and radial glides target different areas.
• Movements should be gentle, without strong tingling.
• They work best as part of a wider treatment plan.