8 minutes getting to know nerve movement (arms and legs)
Nerves move within their pathways as the joints move. This sequence lets people without pain or numbness gently move the nerve pathways of the arms and legs.
- About 8 min · 4 exercises
- Home (chair)
- A stable chair
Suitable for: Beginners and up (without pain or numbness)
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 2 minSeated Sciatic Nerve Glide
Look up as you straighten the knee and look down as you bend it. Both sides.
Next: Median Nerve Glide
2 · about 2 minMedian Nerve Glide
As you straighten the elbow, tilt the head towards the arm. Both sides.
Next: Ulnar Nerve Glide
3 · about 2 minUlnar Nerve Glide
As you bring the hand towards the side of the ear, tilt the head towards the arm. Both sides.
Next: Radial Nerve Glide
4 · about 2 minRadial Nerve Glide
Lower the shoulder, draw the arm back and bend the wrist. Both sides.
Points to keep in mind
- Think "glide" rather than "stretch", and keep the movements small.
- Stop if you feel numbness, tingling or pain. If you are receiving treatment, check with your healthcare professional first.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy