Carpal Tunnel Nerve Glide Stretch

ForearmsBodyweight

A targeted stretch for forearm flexors and median nerve mobilization. Helps relieve wrist strain from repetitive work.

How to do it

1Stand tall and extend one arm out in front of you or slightly off to the side at shoulder height.

2Extend your wrist so your fingers point straight up and your palm faces away.

3Use your opposite hand to gently pull your fingers back toward your body.

4Optionally, tilt your head away from the target hand to increase nerve glide.

5Release smoothly and repeat for the desired number of reps.

Common mistakes

Pulling too hard on your fingers, causing sharp pain or tingling.

Hiking your target shoulder up toward your ear, tensing the neck.

Yanking or bouncing the wrist instead of holding a gentle, steady pull.

Breathing

Breathe normally and continuously without holding your breath during the stretch.

Make it harder or easier

To make it easier, keep a slight bend in your elbow or reduce wrist extension.

To vary or increase intensity, point your fingers straight down and gently pull back.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.