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Neck · Stretching

Median nerve stretch against a wall

Median nerve stretch against a wall, 3 sets, hold 30 seconds per side

Illustration of the Median nerve stretch against a wall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Place your arm against a wall with the palm facing outward and the arm extended. Gently turn your head in the opposite direction of the stretched arm to feel the stretch along the median nerve in the arm and neck. Maintain the position without forcing, then slowly release.

Tips: Keep the arm straight and avoid shrugging the shoulder. Breathe deeply to help relax the muscles.

Progression: Gradually increase the duration of hold up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
wall
Starting position
Standing, arm raised with palm against a wall
Clinical goal
Improve flexibility and reduce tension of the median nerve at cervical level
Also known as
median nerve stretch, cervical stretch against wall, arm and neck stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.