From happiful.com
Designed to specifically target nerve pain, ‘nerve flossing’ could be an invaluable tool. But how does it work?
Living with physical pain can take its toll. In fact, according to the American Psychiatric Association, 35–45% of people who live with chronic pain also experience depression. Plus, they are also at a heightened risk of anxiety and substance use disorders. So, when it comes to common conditions that involve nerve irritation – such as sciatica, carpal tunnel syndrome, or trapped or injured nerves – it makes sense to explore as many options for pain management as possible. This is where ‘nerve flossing’ comes in.
Nerve flossing is a technique to help relieve pain, and also to aid in increasing your range of motion. Following a series of exercises, which work to gently soothe irritated or compressed nerves, it can be used as an at-home remedy for pain relief, or alongside medication or other treatments as a complementary option.
Generally, nerve flossing will involve stretching back and forth in two directions – like when you floss your teeth, which is where it gets the name from. But it’s also known as ‘nerve gliding’, ‘nerve sliding’, or the more formal ‘neurodynamic stretching’. The goal is to address the nerve tissue specifically, rather than the muscle, which is why the technique varies from more traditional stretches, as the idea is that you’re hoping to slide the nerves in their sheathes to ease tension, rather than to gently pull on muscles.
Currently, there isn’t a lot of clinical research into the effectiveness of nerve flossing, and researchers have found conflicting results. That said, a small study, published in Physical Therapy Rehabilitation Science, found that participants who used a sciatic nerve sliding technique on their hamstrings saw immediate improved flexibility in these muscles after the exercise. Similar results were seen in a study published in the Journal of Sports Medicine, which compared neurodynamic sliding to muscle stretching, and also a placebo stretch. They, too, found that nerve flossing was able to improve flexibility. The practice also gets some word-of-mouth endorsement, regularly coming up on internet discussion boards in response to those looking for ways to manage pain.
For some people, a more individualised treatment plan, that may involve medication, will be the most effective way to manage chronic pain. But this low-risk, low-effort technique could still offer some relief. So, why not give it a go with these easy exercises?
Before you begin, keep in mind a couple of key things. Firstly, nerve flossing should not be painful. If you are experiencing pain during the exercises, stop what you are doing and seek advice from a GP or physio. Secondly, try to remain relaxed throughout. Breathe evenly and relax your muscles.
The speed of the movements and number of repetitions you do can be guided by what feels right. You may wish to start slowly and gradually speed up. Or you may find a pace that works for you and stick to that. Listen to what your body needs, and react accordingly.
Stretches for sciatica pain
Knee-to-chest floss
Lie down on your back with your legs extended straight – you may wish to do this on your bed or on a yoga mat if you have one. Bend one leg at the knee. Wrap your hands around your knee and gently pull it towards your chest, keeping it in line with your hip. Hold this pose for 20–30 seconds. Release your knee and lay your leg down. Do the same thing with the other leg and repeat the sequence three or four times on each side.
Seated nerve floss
Sit on a chair with your knees and feet shoulder-width apart. Straighten out one of your legs in front of you. Flex your foot so that it is vertical. At the same time, tilt your head backwards. Next, bring your head back up and then lean your chin towards your chest, and release your foot so that it is pointing forwards. Do the same with the other leg, and repeat the whole exercise 10 times on each side.
Piriformis syndrome floss
Lie on your back with both your legs bent and your feet flat on the floor. Place one foot on top of the opposite knee. Reach your hands around the leg that is still touching the floor, and gently pull it to lift the leg up, all the while keeping the other leg up and supported. Hold this for five seconds, and then repeat on the other side. Repeat the whole sequence three to four times.
Carpal tunnel floss
Take a seat in a chair, and lift your arms to shoulder height, keeping them straight with your palms facing up. Make a fist and hold this for five to 10 seconds. Release your fingers and hold this for five to 10 seconds. Repeat this sequence 10 times.
These exercises work best when they are done regularly. So, if they offer you some relief, see if you can build them into your daily routine, using each exercise as a prompt to tune in to your body, and to take your comfort and wellbeing seriously.
https://happiful.com/nerve-flossing-your-new-favourite-wellness-technique
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