Median nerve stretch

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Categories

Level

  • Light

Muscles Involved

  • Wrist flexors
  • forearms

Equipment

  • N/A

Remark or addition

Description

Due to often extreme forces in the arms, climbers sometimes complain aboutĀ a tingling feeling or numbness in the thumb and fingers, in particular the index and middle fingers. It's possible that this is caused by theĀ Carpal Tunnel Syndrome (CTS). This condition can be the result of a compression of the median nerve that runs through the wrist.

A way to treat this condition is by performing nerve stretches. Nerve stretches do not stretch the nerve but they help to improve the movement of the nerves through the muscles and joints by loosen them. The main reason why this condition manifests is by repeated movement like we have in a climbing training or other activities like painting for example.

  • Put your arm out stretched next to your body with the palm of your hand facing upwards.
  • Slowly move your hand downwards till you feel a mild stretch in your forearm and hold this for 8 seconds.
  • Slowly bow your head to the other side resulting in a light stretch in the neck. At that moment you should feel a stretch running trough your entire arm. Hold this stretch for 8 seconds en then slowly release again.
  • After 8 more seconds slowly move your hand upwards again and slowly lower your arm.

Points of attention

Aggressive or hurried stretching can damage muscles, tendons, ligaments and nerves, so stretch slowly and with caution.