How to Stretch the Median Nerve

With computers dominating the workplace, new ailments are springing up that were much less common just a few decades ago, such as carpal tunnel syndrome. It's often first noticed as a debilitating pain shooting through the thumb, usually after spending too much time typing. There's a stretch you can perform that will provide you with some relief. Here's how to stretch the median nerve.

Difficulty: Moderately Easy

Instructions

1. Gently bend your fingers back with your other hand. Hold your hand out, palm facing down and gently bend back the fingers until you feel a nice easy stretch.

2. Add your wrist into the stretch. By adding the wrist, you are extending the range of motion for your hand and stretching the median nerve even further.

3. Extend your thumb by gently pulling on it. If you have had no pain to this point, you may try to pull your thumb back gently. Remember, at this point your palm is still facing down.

4. Turn your hand over and repeat these stretches. Now place your palm so that it is facing up. Repeat each of these stretches.

Tips & Warnings

• Consult a physical therapist to help provide you with a routine to stretch your median nerve and relieve carpal tunnel pain.
• After a long day of typing, try icing your hand to stop any swelling or irritation from the carpal tunnel pain.
• Stop immediately if you feel pain. While your nerve is probably sore, stop the stretch if the pain shoots, spikes or intensifies. At that point, consult a medical physician.

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