Nerve flossing, also known as neural gliding, is a therapeutic technique involving gentle, controlled movements designed to mobilize nerves. This non-invasive method aims to improve nerve function and movement within the body, often addressing discomfort from nerve irritation or compression.
Understanding Nerve Flossing
Nerve flossing encourages nerves to move freely within their surrounding tissues. Unlike muscle stretching, nerve flossing specifically targets nerve mobility. The primary goal is to help nerves glide smoothly, reducing compression or impingement. This can alleviate symptoms such as pain, tingling, or numbness when nerves are irritated or restricted. The technique also enhances blood circulation to the nerve and restores its natural movement.
The Science Behind Nerve Mobility
Nerves are not static structures; they are designed to move and glide as the body shifts and bends. This natural movement, known as nerve excursion, is crucial for maintaining nerve health and function. When nerves are irritated or compressed, their ability to glide can become restricted, leading to pain or other sensations. Nerve flossing exercises aim to restore this essential gliding motion, helping to free the nerve from any “stuck” positions or adhesions that might be limiting its movement.
Connective tissue surrounding nerves allows for internal and external gliding. These tissues facilitate the nerve’s ability to tolerate tension and elongate. By gently moving a limb in specific ways, nerve flossing creates a push-and-pull effect on the nerve, promoting fluid movement within the nerve itself and reducing mechanosensitivity. This process improves blood flow and contributes to overall nerve health and reduced symptoms.
Performing Nerve Flossing Exercises
Nerve flossing exercises involve specific, gentle movements designed to mobilize particular nerves. Perform these exercises slowly and stop immediately if any new pain or increased symptoms occur. Consulting a healthcare professional before starting is advisable to ensure proper technique and suitability for your condition.
For instance, a common seated sciatic nerve floss begins with sitting upright in a chair with feet flat on the floor. Extend one leg straight out, keeping the knee extended, while simultaneously pointing your foot away from you and bending your head down to bring your chin to your chest. Afterward, reverse both motions, flexing your foot up toward you as you extend your head up toward the ceiling. Repeat this alternating movement slowly, typically 5 to 20 times for each leg.
Another example is the median nerve floss, often used for carpal tunnel syndrome, where you might extend your arm out to the side with your palm facing up, slowly bending your wrist back while tilting your head towards that arm. Then reverse the wrist and head movements in a controlled manner.
When to Floss and When to Be Cautious
Nerve flossing can benefit nerve-related symptoms like tingling, numbness, and pain, often associated with nerve compression or irritation. Conditions such as sciatica, carpal tunnel syndrome, and cubital tunnel syndrome are sometimes addressed with nerve flossing. However, it is important to proceed with caution and understand when nerve flossing may not be appropriate.
Avoid nerve flossing in cases of acute injuries, severe or worsening pain, or if a medical professional has advised against it. It is also not recommended for serious medical conditions or recent nerve damage. If you experience increased pain or new symptoms during the exercises, stop immediately. Consulting a physical therapist or other healthcare provider is recommended before starting nerve flossing to ensure it is appropriate for your specific condition and to learn proper technique. Improper technique can potentially worsen symptoms.