Slides are non-resistance, non-exertion movement exercises that prevent nerves from being encased by scar tissue. Pressure on a nerve in the arm or wrist leads to numbness and tingling in the hand. When a nerve is compressed, the surrounding muscles do not slide over the nerves properly, leading to scar tissue entrapment of the nerve and resulting in multiple areas of impingement. Perform nerve slides, also known as nerve glides, in a slow controlled manner through a pain-free range of motion for five to 10 repetitions with each arm. If a sliding exercise elicits or increases numbness, skip that motion and proceed to another.
Brachial Plexus Slide
The brachial plexus is a network of nerves in the shoulder. Use this slide to decrease numbness throughout the arm and hand. Stand up straight, tilt your head to one side, hold your upper arm by your side and bend your elbow. Make a light fist and tuck it under your chin. Straighten your elbows and fingers, and raise your arm out to the side until it's parallel to the floor and your palm faces the floor. Bend your wrist upward toward the ceiling, and splay your fingers. Reach your arm backward as far as possible, and bend your head to the opposite side.
Median Nerve Slide
The median nerve sends signals to the thumb, index, middle and ring fingers. Choose this exercise to lessen symptoms in that area. Stand with proper posture, hold your upper arm by your side and bend your elbow to 90 degrees. Hold a straight position with your wrist. With your little finger facing the floor, make a gentle fist. Slowly straighten your fingers and thumb. Bend your wrist backwards and turn your hand palm up. Bring your arm out to the side, slowly straighten the elbow and raise the arm to shoulder height. Finish by bending your head to the opposite side.
Ulnar Nerve Slide
Execute the ulnar nerve ("funny bone nerve") slide if you experience numbness in the pinkie, ring finger, pinkie side of the forearm, wrist and hand. Begin with your arm in front of you, held below shoulder height with your palm facing upward and wrist flexed toward the ceiling. Bend the wrist downward and straighten your fingers. Bend the elbow and bring the palm toward your chin. Hold for one second then return to the beginning position.
Radial Nerve Slide
Use the radial nerve slide if you have abnormal sensations, such as numbness and tingling, in the back of your hand. Stand up straight with your arm by your side and palm facing you. Turn your arm so your hand faces backward, and flex your wrist so your palm faces skyward. Lower your shoulder toward the ground and bend your head to the opposite side, then return to the starting position.
References
- "The Carpal Tunnel Helpbook"; Fried; 2001
- "It's Not Carpal Tunnel Syndrome!"; Bellis & Damany; 2001
- University of Maryland Medical Center: Carpal tunnel syndrome
- Self Care for RSI: Ulnar Tunnel Syndrome
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