Day 4 – Beyond Basic Rehab: Why Neural Flossing Is Key for Upstream and Downstream Issues

Part 4 in my wrist injury series. Miss Day 3? Click here or head back to the start.

On Day 3, I really zeroed in on isometrics and movement-based exercises. While I’d love to pretend I’m using a stopwatch and tracking every set, the truth is I mostly “flow” with my rehab. I experiment with various movements and gripping styles, figuring out:

• What I can do pain-free

• What I can do with mild discomfort

• What sends a sharp “no thanks” signal

  
  

Better Sleep, Better Recovery

Waking up on Day 4, I noticed how much better I slept:

• Less throbbing at night

• Less general aching pain

• Gradual improvements in range of motion and strength

That said, there’s still a long road ahead.

Recall that a typical timeline for recovery is at least 2-3 weeks, and it might linger for 4-6 weeks or more.

Day 4 Notes

“Slept better again, less dull aches and throbbing—almost minimal. Now that I’m regaining function, certain movements occasionally trigger pain. Typing with my wrist slightly extended leads to a deeper ache in the middle of my wrist. I’ve been massaging it, and there’s no pain on direct contact, but it’s clear I need a more structured rehab program.”

The minimal pain profile and increased mobility are good signs that my wrist is responding well. But like I said, there’s still plenty of work to do.

Upstream / Downstream Effects

Often with injuries, you’ll find so-called “upstream and downstream complications.”

• Example: If you injure a knee, your ankle or hip (even your lower back) might start acting up. Transferring force (even as simple as walking) requires all body parts to work together, so if there is a weak link in the chain, additional problems might occur. Think about this, the rectus femoris is a quadriceps muscle that not only attaches to the top of the knee, but to the pelvis. So an injury at knee can then directly impact your hips and back. Pain could also happen on the opposite side, simply because your body’s compensating.

  
  

For me, alongside my right wrist injury, my right shoulder also had its usual jiu-jitsu-related discomfort.

While the shoulder details aren’t crucial here, it’s worth noting that the same nerves running through your wrist also run through your shoulder.

On Day 4, I noticed significant neural-based tightness in my bicep and forearm. Was it caused by the wrist? Or was the shoulder issue contributing? Probably both. When my upper body nerves start “talking” to me, that’s my cue to integrate neural flossing.

What Is Neural Flossing?

Neural flossing gently mobilizes the nerves to reduce adhesions or “sticky spots” restricting nerve glide. It often looks like conventional stretching, but the intent is different:

• Conventional Stretch: Focuses on muscles, tendons, and ligaments.

• Neural Floss: Targets nerve pathways to ease tension and improve glide.

  
  

Neural flossing is often considered a next-level rehab tool. If you’re new to it or dealing with complex issues, consider consulting a qualified practitioner.

Rehab Approach on Day 4

I wish I could give you a neat formula for sets and reps, but I’d be lying if I said I’m that precise. Instead, I have a threshold of drills I aim for each day to expedite recovery as much as possible. My mobility and isometric drills stayed consistent; as the wrist got stronger, I explored new angles and forces where I felt weak, then drilled isometric holds in those positions.

Integrating Neural Flossing

1. Frequency: About 5-10 repetitions at various times throughout the day.

   • I try to knock out 5 reps each time I think of it—averaging 4-5 sets daily.

   • If you need structure, schedule these sessions throughout the day.

     
     

2. Techniques I Used

   1. Bird Eyes – Ulnar

      1. Keeping the thumb and finger together, and elbow elevated first. Then proceed to rotate your hand back like you are going to put the circle over your eye. You should feel this through the middle of the wrist down the forearm.

         

         Ulnar Nerve Floss Technique

   2. Low Extension

      1. Use your opposite hand to press your shoulder down gently. As you reach your arm back, actively extend your fingers behind you. I feel this from the wrist all the way up through the bicep.

         

         Low Extension Medial Nerve Floss Technique

   3. Medial

      1. Traditional medial nerve flossing technique. Make sure to keep the arm at 90 degrees. Just extending the fingers down might be enough for people. You can add the look or lean away at the head for added effect.

         

         Medial nerve floss at 90 degrees abduction

   4. Medial Modification 2

      1. Another modification for the medial nerve floss is to actively drop the arm and aggressively extend the fingers simultaneously.

         

         Medial nerve flossing with arm drop

I felt a ton of restriction through my bicep and elbow during the Low Extension and Medial variants. The Bird Eyes and Modification drills really highlighted tension through my forearm—and, as expected, my wrist, too.

You want to push to the edge of discomfort but never into actual pain. A mild, sharper stretch sensation is okay, but real pain is a stop sign.

Review of Protocol

Name of Drill	Reps	Frequency
Wrist Rotations (Mobility)	10–15 circles each side	2–3 times/day
Wrist Flexion/Extension (Mobility)	10–15 reps each direction	2–3 times/day
Ulnar/Radial Deviation (Mobility)	10–15 reps each direction	2–3 times/day
Supination/Pronation (Mobility)	10 reps each direction	2 times/day
Closed Fist Grip (Isometric)	5-second hold x 10 reps	2 times/day
Flexion Isometric (Fingers Extended)	5-second hold x 10 reps	2 times/day
Ulnar Isometric (Fingers Extended)	5-second hold x 10 reps	2 times/day
Radial Isometric (Fingers Extended)	5-second hold x 10 reps	2 times/day
Extension Isometric (Fingers Extended)	5-second hold x 10 reps	2 times/day
Bird Eyes – Ulnar (Neural Floss)	5 reps	4–5 times/day
Low Extension (Neural Floss)	5 reps	4–5 times/day
Medial (Neural Floss)	5 reps	4–5 times/day
Radial (Neural Floss)	5 reps	4–5 times/day
Modification (Neural Floss)	5 reps	4–5 times/day

Looking Ahead

I’ll do a quick check-in again on Day 6 to see how these flossing exercises and continued isometric work are paying off. By then, I’m hoping the wrist feels even more stable and that any lingering nerve tension has eased significantly.

Remember, progress isn’t linear—especially in jiu-jitsu, where the wrists, shoulders, and entire upper body are constantly under strain. But with consistent, thoughtful rehab, I’m confident I’ll be back to full force sooner rather than later.

Until Next Time…

• Stay curious about your body’s signals.

• Keep experimenting with safe movement.

• And remember, neural flossing can unlock deeper layers of recovery you didn’t know you needed.

  
  

(As always, if you’re not sure about a certain drill, consult a healthcare professional or qualified rehab specialist.)