🇬🇧 Nerve flossing: shoulders & neck
This video is also available in Swedish!
Still dealing with shoulder tension after trying stretching, rehab exercises, massage… everything? Try nerve flossing! Here’s a simple 3-minute exercise that can really help release tension and pain. 💛
Intention: to release tension in the neck and shoulders
Time: approx. 3 minutes
Here’s a spontaneous recording from me! I keep getting so many questions about exactly these exercises, so I’d love to share them with you. I actually filmed it on a day when I’d been glued to my computer for waaay too long. You know the kind of day. Too much to do, and you keep telling yourself, “Just one more email…” My shoulders were stiff, tight and starting to ache. So I got up for a few minutes, did the exercises, and wow, what a difference they make!
That’s exactly why I filmed them, so you could have them too. 🙂
When it comes to nerve flossing, I’d say it’s all about dosage and helping the brain feel safe. So if these exercises don’t work for you, let me know and we can adjust them. Not everything works for everyone. We just have to find what works for you.
Nerve flossing is absolutely amazing, and it’s my go-to these days, both for myself and my clients. I’ve even managed to “magically” release pain in one of my shoulders that had been there for years. I couldn’t figure out what was wrong, and I even had an MRI. It turned out there was nothing actually wrong with the shoulder. It was just a nerve getting pinched over and over again, and not in the shoulder itself. How cool is that?
I keep seeing the same thing in my clients. “My shoulder has been hurting for years, and this is the only thing that actually helps!”
I use these exercises almost every day now, just a few minutes at a time. I bring nerve flossing into my yoga classes too, and the feedback is amazing.
I hope they give you that same relief. 💛
What is nerve flossing?
Nerve flossing, or nerve gliding, is a series of gentle movements that help your nerves glide more freely. It can ease feelings of stiffness and tension and may also help reduce pain.
Note: Be gentle. Aim for an intensity of 2 to 3 out of 10. Less is more.
Summary
Find a gentle stretch sensation.
Then move the joints the nerve passes through.
This helps the nerve move more freely, allowing it to send clearer signals to the brain.
In this video we’re keeping it to two movements. It’s a simplified version that works well for most people. If you want to, you can add more movements, including each joint the nerve crosses, but that becomes a bit more advanced.
Keep in mind
Nerves don’t respond well to force in the way muscles do. If you push too hard, you can irritate the nerve instead of helping it. What you’re aiming for is no pain, minimal pull, not the deep stretch you might chase in a regular muscle stretch.
A light stretch or a little tingling is completely normal. That’s simply the nerve gliding through its pathway.
Sharp pain, numbness or intense tingling means you should back off immediately and reduce the range of motion.
Gentle and often is better than intense and occasional, every time. A few short rounds each day will take you further than one long, hard session. A key word for nerve flossing is dosage, and remember that not every exercises works for everyone. So don’t get disappointed if it doesn’t feel “magic” for you – then you probably just need another exercise. Let me know if you need help. As always, meet you practice with curiosity, and I suggest that you do a test/re-test for every exercises to see how your body responds to it.
There’s so much more to say about nerve flossing than will fit into a blog post, so consider this the simplified version. The goal isn’t to stretch the nerves. It’s to give them enough space to move more easily through the tissues around them.
Want to learn more?
How nerve flossing works, how to adapt the exercises, and when to use different techniques are all covered in our Yin Yoga & Neuroscience trainings.
I also really, really recommend my amazing teachers Celest Pereira and Adell Bridges. Their courses are brilliant!
In the three exercises mentioned in the video we’re working with:
Exercise 1: Median nerve
Exercise 2: Radial nerve
Exercise 3: Accessory nerve (cranial nerve XI)
Got questions? I’m here.
Much Love,
Jennie 💛
P.S. If you spot any spelling or grammar mistakes in the text above, it’s because I’m human! I don’t use AI to write my texts. I’m not against AI, but I enjoy writing texts myself. That means they’re not polished or perfect, and I’d rather be real than perfect. That’s my approach to life these days: perfect is boring. The same goes for my classes. Come as you are, even if you’re having a “bad day”. ❤️
My intention with all my classes is to offer the nervous system repeated experiences of safety through clear sensory input, support, rhythm, and choice, so that the brain starts to feel safe enough to allow change to happen. Gently, not with force. Please note that this is NOT a complete class: edit it to fit your students needs and your authentic way of teaching. Please only teach yoga or meditation if you’re qualified to do so.