Nerve Stretches For The Office

We all understand stretching to be good for us. Yet, we often forget we also need to be stretching our nerves, especially in cramped spaces such as work. Nerves don’t really stretch. However, compressed nerves happen when muscles around the nerves are tight. This often happens when sitting for long hours at work.

When the muscles are tight they compress and restrict the ability for the nerves to glide between muscles. As with muscles, with restricted motion nerves become tight too. When nerves are tight or restricted one might experience sensations such as numbness, loss of feeling in the limbs, poor circulation, and the inability to move fully. This is why it is important to stretch.

Often, stretching nerves can help to reduce and eliminate pain associated with tight nerves, and this makes work more productive. Try stretching at least once every hour to prevent injuries. Carpel Tunnel Syndrome (CTS) is a common work injury caused by consistent use of the mouse as well as continual typing on the computer. People with CTS report feeling numbness in the thumb, index, and middle fingers. To help prevent and reduce numbness, stretching of the Median Nerve is a must!

Here are Two simple nerve stretches you can do at work to help prevent CTS.

Ready, set, Stretch!

Stretch 1

Start by standing with arms stretched straight out to your sides, stretching and creating a “T” with your arms. Now slightly lower both arms and reach back till you feel a comfortable stretch across your chest and in your arms.

Once you have reached that point extend your wrists so that your fingers are pointing straight and your palms are facing away from you. You will feel your Median Nerve stretching in your thumb, index, and middle fingers

Stretch 2

The next stretch starts by standing with your side towards the wall. Place an open palm on the wall with fingers parallel to the floor. Make sure your shoulder is relaxed and not creeping up towards your ear.

Once you are in position, start opening your chest rotating away from wall. You should feel a stretch across your chest. Repeat on the other side. This stretch is good for your Median Nerve as well as your Brachial Plexus.

Stretch 3

Another common work injury is Ulnar Nerve Compression. When hit, this nerve is commonly referred to as the “funny bone”. The ulnar nerve supplies sensation to the fourth and fifth fingers. Ulnar Nerve Compression is caused by constant compression of the Ulnar nerve, commonly due to resting the elbows on the sharp edge of a work desk.

To stretch the Unlar Nerve, start by standing, letting your arm hang to your side.

Internally rotate your shoulder so that your thumb is facing behind you and your fifth finger is facing forward.

It’s that simple.

Hold and continue stretching for as long as you feel it is necessary.

That is it!