How to do it
No equipment needed - just a bit of space.
Sit or stand tall with your arm out to the side at shoulder height, elbow straight and palm facing up, with your wrist and fingers relaxed.
- Gently bend your wrist and fingers back, as if signalling 'stop', while tilting your head towards that same arm.
- As you let the wrist and fingers relax back to the start, tilt your head away to the other side.
- Move smoothly between the two positions, like a gentle see-saw.
Form cues
- The movement is smooth and rhythmic, never forced or held at the end.
- You feel a light pull or gentle stretch that eases off as you return.
- Keep the movement small if your symptoms are easily stirred up, and larger only if it stays comfortable.
Common mistakes
- Pushing into a strong stretch or holding the end position.
- Doing lots of fast repetitions and flaring your symptoms afterwards.
- Carrying on through rising pins and needles - a nerve glide should not provoke strong tingling.
Safety: Stop and message your physio if the pins and needles or numbness sharply worsen, spread further into the hand or arm, or do not settle soon after you stop.