HOW: To tension your median nerve- extend your elbow, wrist, and hand while keep your shoulder elevated to about 90 degrees and you’re bending your neck away from the arm you are extending. Then slowly flex or bring in your hand, wrist, and elbow as your bend your neck towards the arm the is curling in. Slowly repeat back and forth.
FEEL: You will feel the stretch likely in your forearm and bicep region, if it is creating some numbness and tingling into the arm you can go through a slightly less range of motion to avoid irritating this nerve.
COMPENSATION: Avoid moving the neck away from you as you extend the arm away from you.