Nerve flossing, also known as neural gliding, is a therapeutic movement technique designed to promote the health and mobility of your nerves. Nerves are not static structures; they must move and slide within surrounding tissues to function correctly. This technique uses gentle, repetitive motions to encourage this natural movement, improving the mechanical performance of the nervous system and maintaining communication pathways throughout the body.
Understanding Neural Gliding
The human nervous system is a continuous structure that extends into the furthest parts of the limbs, requiring space to move as the body bends and stretches. Nerves are encased in protective sheaths and must slide freely through various anatomical tunnels and grooves, such as the carpal tunnel in the wrist. If a nerve becomes compressed, irritated, or restricted by scar tissue, its ability to glide is hindered, which can cause pain or numbness.
Nerve flossing is a gentle exercise that promotes this sliding motion, minimizing the risk of irritation. The technique applies tension to one end of the nerve while simultaneously releasing tension on the other, similar to pulling a string back and forth through a tube. This back-and-forth movement is distinct from “tensioning” exercises, which stretch the nerve by applying tension to both ends, potentially aggravating sensitive nerves. The goal of flossing is to improve the nerve’s excursion through the surrounding tissue and increase blood circulation to the nerve itself.
Conditions and Outcomes
Nerve flossing is recommended for conditions involving nerve irritation or entrapment where movement is restricted. By gently mobilizing the nerve, the technique may help reduce pain, tingling, numbness, and the sensation of “pins and needles.” Improved nerve mobility also contributes to a better range of motion in the affected limb.
Specific conditions frequently addressed with neural gliding include sciatica, which involves irritation of the sciatic nerve running down the leg. It is also used for upper extremity issues like carpal tunnel syndrome (median nerve compression at the wrist) and cubital tunnel syndrome (ulnar nerve near the elbow). For individuals with these conditions, the flossing motion helps reduce irritation caused by surrounding inflammation or tissue restrictions.
The underlying outcome of the exercises is the restoration of optimal neurodynamics—how nerves function in relation to the musculoskeletal system. By promoting smoother movement, the exercises aim to reduce the mechanical sensitivity of the nerve, allowing it to tolerate movement without sending pain signals. Research shows that combining nerve flossing with traditional therapy can be effective in reducing symptoms and increasing flexibility, such as improving hamstring flexibility in patients with sciatic nerve involvement.
Essential Safety Guidelines for Practice
Nerve flossing is a gentle, therapeutic movement that should never cause sharp pain or a strong stretching sensation along the nerve pathway. If you feel intense discomfort, tingling, or numbness, immediately stop the exercise. The motion should feel like a mild pull or gentle movement in a joint or muscle, indicating the nerve is gliding and not being excessively stretched.
You should always start slowly, performing only a few repetitions to allow your body and nerves to adapt to the movement. Maintaining relaxed muscles and consistent, deep breathing throughout the exercise is important for effectiveness. Before beginning any new regimen, especially if you have acute pain, severe symptoms, or an existing injury, consulting with a physical therapist or doctor is advised. A professional can correctly diagnose the source of your pain and prescribe specific movements that target the affected nerve without risking further aggravation.