If you’ve ever felt tingling, numbness, or shooting pain down your arm, it could be related to irritation of a cervical nerve in your neck. Nerve glides, sometimes called nerve flossing, are gentle exercises designed to help the nerves move more freely and reduce tension or irritation. When performed correctly, they can improve mobility, decrease symptoms, and support overall neck and arm function.
Why Nerve Glides?
Your nerves are designed to slide and glide through soft tissues as you move. But after an injury, posture issues, or even prolonged computer use, nerves can become restricted or irritated. Cervical nerve glides help restore this natural mobility without overstretching or straining the nerve.
General Guidelines Before Starting
Be gentle: You should feel a mild stretch or tingling, but never sharp pain.
Slow and controlled: Move through the stretch gradually, avoid jerky motions.
Less is more: Start with 5–10 reps, 1–2 times a day.
Stop if painful: If symptoms worsen, stop and consult a physical therapist.
How to Perform a Median Nerve Glide (Most Common for Arm Tingling)
Start Position
Sit or stand tall with your shoulders relaxed.
Keep your arm down by your side, elbow straight, and palm facing forward.
The Glide
Slowly extend your wrist and fingers back (as if signaling “stop”).
At the same time, gently tilt your head away from that arm.
Then return your wrist and head to neutral.
Repetitions
Perform 5–10 slow, gentle repetitions.
This motion “flosses” the median nerve between your neck and arm, helping reduce tightness and improve mobility.
Other Cervical Nerve Glide Variations
Ulnar Nerve Glide: Bend your elbow and bring your hand up as if making a “mask” over your eye, then gently move wrist and head in coordination.
Radial Nerve Glide: Arm straight with wrist bent inward (thumb turned down), then gently tilt your head away.
Your physical therapist can determine which glide is best for your specific symptoms. Nerve glides are therapeutic but can be irritating if done incorrectly or too aggressively. If you’re unsure which stretch is right for you—or if you have persistent pain, numbness, or weakness—it’s important to consult a physical therapist before starting. Contact our office at 480-785-5415 if you have questions about cervical nerve glides.