PILATES MOTION ATLAS

Median Nerve Glide | Self-stretch in 3D

Median Nerve Glide: seated (chair), median nerve pathway (front of the arm, palm side). Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 30, 2026

← Back to the stretch library

A schematic 3D view of Median Nerve Glide — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Median nerve pathway (front of the arm, palm side)

Small, pain-free movements to glide the median nerve pathway (front of the arm, palm side).

Starting position

Sit on a chair with the left hand on your thigh. Raise the right arm out to the side, a little below shoulder height, and bend the elbow so the hand points up with the palm facing forwards.

Movement phases

1. Set up

Let the shoulders drop and keep the head straight.

2. Small movements

Straighten the elbow and extend the wrist, palm up, as you tilt the head towards the arm. Bend the elbow as the head comes back.

3. Slightly larger range

Straighten the elbow a little further, as long as the feeling in the hand and fingers does not change.

4. Smaller and stop

Make the movements smaller and stop with the elbow bent.

What to check yourself

Check that the head tilts towards the arm as the elbow straightens and that the shoulder does not hunch.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. Think of a nerve glide as sliding rather than stretching, and keep the movements small. Stop if you feel numbness, tingling or pain, or if a sensation stays after moving. If you are receiving treatment for numbness or pain, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.