3 Exercises for Numbness in Hands

Table of Contents

• Median Nerve Exercise
• Radial Nerve Exercise
• Ulnar Nerve Exercise

1. Median Nerve Exercise

The median nerve is responsible for sensation in your thumb, index finger, middle finger, and part of the ring finger.

It runs from your neck, through your arm, and down to your hand. This nerve is often involved in carpal tunnel syndrome.

How to Do the Median Nerve Glide

1. Extend your arm straight out to the side with your palm facing up.
2. Stretch the nerve by extending your wrist backward, keeping your fingers straight.
3. For more tension, tilt your head away from your extended arm.
4. For less tension, bring your head closer to your arm.

To do a nerve glider, move your head and arm alternately. When your head is tilted toward your shoulder, your wrist is extended. When your wrist is relaxed, tilt your head away.

For a tensioner, extend your wrist and tilt your head away at the same time, then release the tension by relaxing both.

Repeat 10-15 times, multiple times throughout the day. The goal is to keep the nerve moving and increase blood flow to it.

2. Radial Nerve Exercise

The radial nerve affects the back of your thumb, index finger, and middle finger. It runs from your neck down the back of your arm and forearm.

How to Do the Radial Nerve Glide

1. Extend your arm out to the side and flex your wrist so your palm faces downward.
2. Wrap the nerve by twisting your wrist inward and tucking your fingers toward your arm.
3. To increase the tension, tilt your head away from your arm. To decrease the tension, tilt your head toward your arm.

Just like the median nerve glide, you can do gliders and tensioners with the radial nerve:

• Glider: Move your wrist and head alternately. When your wrist is bent, your head is straight, and when your wrist is relaxed, your head tilts away.
• Tensioner: Stretch your wrist and tilt your head away at the same time, then relax both.

A helpful cue for this exercise is to imagine you’re “tipping the waiter” as if passing a tip behind you.

3. Ulnar Nerve Exercise

The ulnar nerve affects your ring and little fingers, running down the inside of your arm and through your "funny bone" at the elbow.

How to Do the Ulnar Nerve Glide

1. Hold your arm out in front of you with your palm facing up, as if you’re carrying a tray.
2. Wrap the nerve by flexing your wrist and bending your elbow.
3. For more tension, tilt your head away from your arm. For less tension, tilt your head toward your arm.

For the glider, alternate between moving your arm and your head. For the tensioner, stretch your arm and tilt your head at the same time, then relax both.

You can simplify this exercise by focusing on the arm movement, carrying an imaginary tray back and forth.

Why These Exercises for Numbness in Hands Work

These nerve glides work because they promote blood flow and movement, which are crucial for nerve health. Nerves need three things to function well: space, movement, and blood flow. Nerve glides provide movement and improve circulation.

However, if the nerve is being compressed somewhere along its path (like at the neck, shoulder, or wrist), you may experience more pain during these exercises. In that case, it's important to figure out where the compression is coming from so you can address the root cause.

For more information on the causes of numbness and tingling in the hands, check out this post.

Conclusion

If you’re struggling with numbness and tingling in your hands, these three exercises can help relieve your symptoms by targeting the median, radial, and ulnar nerves.

Repeat these nerve glides throughout the day to promote healthy movement and blood flow in your nerves.

Need Help For Numbness In Your Hands?

If you live in the St. Louis area and need help to get rid of numbness in your hands, tap the button below to request an appointment with one of our specialist physical therapists.

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