How to Enhance Shoulder Mobility with the Axillary Nerve Glide
How to Enhance Shoulder Mobility with the Axillary Nerve Glide
Experiencing shoulder pain or discomfort can significantly impact your daily activities and exercise routines. Fortunately, there's a high-percentage solution for those suffering from such issues: the Axillary Nerve Glide. This exercise is specifically designed to address pain and improve mobility in the shoulder region, particularly when raising your arm to the side or during rotation movements. Here's a comprehensive guide on how to leverage this exercise for optimal shoulder health.
How to Understand the Importance of the Axillary Nerve:
Before diving into the exercise, it's crucial to grasp the role of the axillary nerve. Originating in the cervical spine at the C5 and C6 levels, this peripheral nerve is both sensory and motor, supplying the deltoid and Teres minor muscles. These muscles are instrumental in lifting and rotating the arm, making the axillary nerve vital for shoulder functionality.
How to Assess Your Shoulder Function:
The foundation of any therapeutic exercise is understanding its impact on your body. Start by assessing your shoulder's current state through simple movements like lateral raises or shoulder rotation. This initial assessment provides immediate feedback on how your body responds to the exercise, allowing you to gauge its effectiveness right away.
How to Perform the Axillary Nerve Glide Exercise:
Begin by partially bending your arm at the elbow and rotating it inward, ensuring a comfortable range of motion. Focus on drawing your shoulder blade down towards the ground to prepare for the nerve glide. For those not feeling a gentle stretch or aiming for a deeper sensation, incorporating head and neck movements, such as tilting your head away from the affected side, can enhance the stretch intensity.
How to Mobilize the Nerve with Movement:
While maintaining gentle tension on the axillary nerve, initiate small circles with your shoulder joint, imagining tracing a circle with your elbow. This action, performed slowly and smoothly, mobilizes the nerve under tension, providing a therapeutic stretch that should not escalate into pain.
How to Integrate Spinal Cord Flossing for Enhanced Results:
Expanding on the basic nerve glide, spinal cord flossing introduces movement from the neck to mobilize the nerve further. With your head tilted away from the target side, perform forward and backward glides with your chin, akin to the 'chicken dance.' This variation can offer a different stimulus for the nerve, potentially leading to even better mobility improvements.
How to Reassess and Continue Improving:
After performing the exercise, immediately reassess your shoulder's function using the same movements as your initial assessment. This step is crucial to determine the exercise's effectiveness for you personally. If you notice improved mobility or decreased pain, the axillary nerve glide is a beneficial addition to your routine. However, if there's no change or an increase in discomfort, it may be wise to seek alternative exercises.
In conclusion, shoulder pain doesn't have to limit your daily activities or hinder your exercise regimen. By understanding and applying the axillary nerve glide, along with assessing its impact on your shoulder health, you can take proactive steps towards recovery and improved mobility. Remember, the key to success with any exercise is patience, practice, and persistence.
👋🏻 Hi, I’m Taylor Kruse, a strength & mobility coach who’s passionate about jiu jitsu and neuroscience. I help you with daily exercise and recovery tips so that you can squash your pains and make those gains!
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