You know you can stretch your muscles. But what about nerves?

It was during a recent conversation with physiotherapist Aized Noor that I learnt they could be stretched too - and doing that can relieve pain.

She says there are hundreds of metres of peripheral nerves in our bodies. They connect the brain and spinal cord to our tissues and, thus, are affected by what we do on a daily basis.

Aized, 32, who runs Physio Solutions in Singapore Shopping Centre, says nerves can become tight when the muscles around them tighten. Staying in one position for too long - yes, that chair at work - or altered movement patterns due to pain, like walking awkwardly due to a bad back, can cause the problem too.

The good news is there are some very simple stretches that will ease the pain from tight nerves, and Aized shares them here.

Physio Solutions is at 02-13 Singapore Shopping Centre, tel: 6333-1211.

ULNAR NERVE STRETCH

The symptoms: This is the 'funny bone' nerve. If you feel pain at the wrist, it could be due to cycling (wrist extension and compression) and prolonged playing of video games. If it is at the elbow, it could be due to resting the elbow on an armrest for too long.

How to stretch it: Place your thumb and index finger together to form a circle while keeping the rest of your fingers straight. Hook your straight fingers, palm up, to your chin and lift the 'circle' up to your eyes to form a mask. Return to start position and repeat in smooth motions.

SCIATIC NERVE STRETCH

The symptoms: The biggest nerve in the body - it starts at the lower back and travels down the leg to the foot - gets tight if you stay in one position for too long. Pain, numbness or pins and needles anywhere from the buttocks to the feet can be caused by sitting either for long periods or on a hard edge. Men make the problem worse by sitting with fat wallets tucked into the back pockets of their trousers.

How to stretch it: Lie on your back and hug one knee to your chest by holding the thigh under the knee. Then straighten the knee to a 90- to 100-degree angle and lift the lower leg towards the ceiling. Bend and point your ankle 10 times before returning to start position.

MEDIAN NERVE STRETCH

The symptoms: This is the nerve that is compressed in Carpal Tunnel Syndrome. Symptoms include tingling, absence of sensation or diminished sensation in the fingers and thumb. Most often seen in people between the ages of 40 and 60, it is more common in women.

How to do it: Take regular breaks from the computer. While you're at it, lace your fingers together, turn your palms outwards and, keeping elbows straight, lift your hands overhead in one smooth motion. Return to start position and repeat, keeping your fingers clasped and palms out.

RADIAL NERVE STRETCH

The symptoms: Numbness, pins and needles, hot/cold sensations, itchy sensations and pain on the outside half of the thumb, upper arm and elbow. Crutch users get this in the upper arm due to the weight of the crutch at the armpit. If the pain is at the elbow, it could be due to repetitive turning in and out of the forearm. If it is at the hand, tight bracelets could be the cause.

How to do it: As injury to this nerve causes a wrist drop, it needs to be stretched. Clasp hands palm to palm, which makes the arms face inwards and, keeping elbows straight, lift your hands overhead. Return to start position and repeat, keeping the palms together and fingers clasped.