Cervical nerve flossing stretches, also called nerve glides, gently slide the nerves that run from your neck into your arm back and forth along their path. They may help ease numbness, tingling, and pain from a pinched or irritated nerve by improving how freely the nerve moves. Done slowly and without forcing, they’re a useful part of home care, but they don’t fix the cause on their own, so it’s important to have the source of your symptoms evaluated.
What Is Nerve Flossing?
If you experience numbness and tingling in your arm and hand, cervical nerve flossing stretches can be helpful for relieving symptoms. Nerves need to slide and glide as you move. When a nerve gets irritated, swollen, or stuck in surrounding tissue, it can’t move as freely, and that can add to pain and tingling.
Nerve flossing gently moves the nerve back and forth along its path, much like flossing between your teeth. The idea is to tension one end of the nerve while relaxing the other, which helps it glide without being overstretched.
What the Research Shows
Studies have looked at nerve mobilization techniques like these:
- A July 2020 Journal of Hand Therapy study comparing a neurodynamic technique with exercise found the nerve technique led to better improvements in function and strength and greater pain reduction. (1)
- A November 2020 study of 120 carpal tunnel patients found that a manual therapy approach including nerve desensitization techniques produced outcomes similar to surgery. (2)
- A December 2020 BMC Musculoskeletal Disorders study found that patients receiving nerve mobilization had nearly two points more improvement on a 10-point pain scale. (3)
- A JOSPT systematic review found nerve mobilization may help neck and back pain, and may also help lateral elbow pain by improving pain thresholds, grip strength, range of motion, and pain scores. (4)
Research results vary from study to study, but nerve glides are widely used as a safe, gentle part of care for nerve-related arm symptoms.
The 3 Nerves That Travel Into Your Arm
Three main nerves travel from the neck down into the arm: the median nerve, the radial nerve, and the ulnar nerve. They can get compressed or irritated at different points along the way, including the neck, shoulder, elbow, and wrist.
After trauma or repeated strain, swelling and scar tissue can keep a nerve from gliding properly. A nerve can be pinched at one point, or at more than one point along its path, which is called double crush or multiple crush syndrome.
During an examination, a doctor can tell which nerves are being affected. Then these three simple cervical nerve flossing stretches can help provide relief, and Dr. Russell Brokstein demonstrates them for you in the video.
How to Do the 3 Nerve Flossing Stretches
The descriptions below give the general idea of each glide. Follow Dr. Brokstein’s video for his exact technique, and move slowly and gently through each one.
1. Median Nerve Glide
The median nerve runs down the middle of the arm into the thumb, index, and middle fingers. Hold your arm out to the side at about shoulder height with your elbow straight and palm facing up. Gently bend your wrist back, fingers pointing toward the floor, while tilting your head toward that arm. Then bring your wrist back to neutral as you tilt your head away. Repeat slowly about 10 times.
2. Radial Nerve Glide
The radial nerve runs along the back of the arm and the thumb side of the forearm. Let your arm hang at your side, with your elbow straight and palm facing behind you. Gently bend your wrist so your palm turns toward the ceiling behind you while tilting your head toward the same side. Then relax your wrist as you tilt your head away. Repeat slowly about 10 times.
3. Ulnar Nerve Glide
The ulnar nerve runs along the inside of the elbow into the ring and pinky fingers. Make an “OK” sign with your thumb and index finger, then raise your arm out to the side and bend your elbow so the circle comes up toward your eye, like a mask, with your fingers resting along your cheek. Gently tilt your head toward that arm, then back. Repeat slowly about 10 times.
Tips for Doing Nerve Flossing Safely
- Go gently. You may feel mild stretching or a light tingle, but these should never be painful.
- Keep it moving. Nerve flossing is about gliding, not holding a stretch, so avoid long holds at the end of the range.
- Start with fewer reps. Begin with 5 to 10 repetitions once or twice a day and build up only if your symptoms tolerate it.
- Stop if symptoms worsen. If tingling increases or lingers afterward, stop and check with your provider.
If you feel pain during these stretches or your condition gets worse, let me know or talk to your doctor. These stretches support treatment and can provide temporary relief, but they don’t fix the underlying problem. As a top rated chiropractor in Freehold, NJ, I always advise getting checked to find the actual cause so we can address it.
Arm numbness and tingling often come from a nerve root irritated in the neck, a condition called cervical radiculopathy. Learn more in my post on cervical radiculopathy.
When to See a Doctor Right Away
Don’t rely on home stretches if you notice arm or hand weakness that’s getting worse, clumsiness in your hands, trouble with balance or walking, symptoms in both arms, or changes in bladder or bowel control. These need prompt medical evaluation. Get emergency care for sudden weakness, trouble speaking, or facial drooping.
Frequently Asked Questions
How often should I do nerve flossing?
Most people start with 5 to 10 gentle repetitions once or twice a day. Your provider can adjust that based on how your symptoms respond.
Is it normal to feel tingling during nerve flossing?
A light, brief tingle can happen. Sharp pain, or tingling that gets worse or lingers afterward, means you should stop and get checked.
Can nerve flossing fix a pinched nerve?
It can help ease symptoms, but it doesn’t remove the cause. Finding what’s irritating the nerve, whether in the neck, shoulder, elbow, or wrist, is the key to lasting relief.
If you found these stretches helpful, I’ve also shared another useful flossing stretch in my post on a Simple Stretch to Help Neck Pain and Pinched Nerve. To find out what’s causing your arm symptoms, call Freehold Chiropractic at (732) 780-0044 or schedule an evaluation.
Dr. Russell Brokstein is a lifelong Freehold resident and a seasoned chiropractor dedicated to helping patients achieve optimal health through holistic, drug-free care. With a Biology degree from Penn State and a Doctor of Chiropractic from Life Chiropractic College West, Dr. Brokstein’s passion for chiropractic began when his own recurring bronchial issues and a sports-related back injury were resolved through chiropractic adjustments. This transformative experience inspired him to focus on full-body treatments, therapeutic stretching, nutritional counseling, and stress reduction therapies to help others recover faster and perform better. Recognized as one of America’s Best Chiropractors, he leads Freehold Chiropractic with a patient-centered approach that emphasizes thorough evaluations, minimal wait times, and personalized care for athletes and families in Freehold, NJ.
