Read Time: 3 minutes
Time to Perform Exercises: 5 minutes

Hey there!

Hand numbness is one of the most common things people ask me about, in the clinic and through this newsletter. The good news?

👉 The location of your numbness usually tells us exactly what’s causing it.

Different nerves supply different parts of your hand, so the pattern itself is a huge clue.

Before we break down the patterns, here’s something important:

If you’ve had any type of numbness for 4+ weeks…

Most people don’t realize this:

👉 When numbness lasts more than a month (whether it’s in your hands, feet, legs, arms, or anywhere else) it usually means a nerve has been irritated for a little too long. And the longer it continues, the harder it can be for that nerve to fully bounce back.

So if you’ve had:

• hand numbness

• foot or leg numbness

• arm or shoulder numbness

• numbness down one side

• nighttime numbness

• numbness during workouts, walking, or sitting

• numbness that comes and goes but never fully resolves

…for 4+ weeks, it’s important to address it sooner rather than later.

If you want help figuring out the exact cause, and a plan built around your body, I opened a few spots for 1-on-1 coaching.

👉 Apply for Coaching Here

(Best for any numbness or pain lasting 1+ month.)

Coaching includes:

• A full movement + nerve-pattern assessment

• A personalized weekly plan

• Video feedback

• Unlimited support

If numbness is affecting your workouts, sleep, walking, typing, gripping, or daily life, taking action now gives you the best chance at full recovery.

Now let’s break down the 4 most common hand-numbness patterns.

1) Median Nerve Numbness

Why it happens:

• Carpal tunnel pressure

• Tight forearm muscles

• Nerve irritation in the lower neck (often from a disc issue at C6/C7)

What it feels like:
Tingling in the thumb/index/middle finger, nighttime numbness, trouble gripping

2) Ulnar Nerve Numbness

Why it happens:

• Compression at the inside of the elbow

• Wrist pressure from gripping or cycling

• Nerve irritation at the base of the neck (sometimes from a disc issue or stiff neck joints)

What it feels like:
Pinky + ring finger tingling, numbness when elbows stay bent

3) Radial Nerve Numbness

Why it happens:

• Radial tunnel irritation

• Tight watchbands/straps

• Nerve irritation in the mid–lower neck (often tied to posture or a disc issue at C5/C6)

What it feels like:
Numbness on the back of the thumb, weak wrist extension

4) Whole-Hand Numbness

If the entire hand goes numb, it’s usually blood flow, not nerves.

Why it happens:

• Tight chest/shoulder muscles

• Sleeping with arms overhead

• Slouched posture

• Thoracic Outlet Syndrome

What it feels like:
All fingers numb together, hand feels cold/heavy, symptoms change with posture

Your At-Home Routine

This quick routine helps many people calm down hand numbness by gently freeing the nerves in the arm and improving blood flow through the neck and shoulder.

Here’s what you’ll see in the video:

• Median Nerve Glide

This gently moves the median nerve back and forth through the carpal tunnel and forearm. Many people find this helps calm tingling in the thumb, index, and middle fingers.

• Radial Nerve Glide

This moves the radial nerve through the top of the forearm and wrist.
Helpful for numbness on the back of the thumb or hand.

• Ulnar Nerve Glide

This helps the ulnar nerve slide smoothly along the inside of the elbow (the “funny bone” area). Useful when the pinky + ring finger get numb.

• Scalene Stretch

Tight neck muscles can narrow the space where nerves and blood vessels pass into the arm. These stretches helps create more room for blood flow if the entire hand goes numb.

All movements are gentle, slow, and designed to be done without pain.

If you can’t watch the video right now, reply “text” and I’ll send you the written steps.

A Quick Note From Me

Numbness can feel scary, especially when it interrupts your sleep, workouts, walking, or even simple things like typing or holding your phone.

You’re not alone in this. I see these patterns every week, and most people improve once we identify the exact cause and match the right plan to it.

If you’re here reading this, it means you care about your health and want to take back control of your body and that’s something to be proud of.

And just know: whether you follow the routine, keep learning through these newsletters, or decide to work with me 1-on-1…

👉 I’m in your corner, and I’m here to help you move better for the long run.

You’ve got this. And if you need me, I’m right here.

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.