Fix Cubital Tunnel Syndrome! [Exercises For Ulnar Nerve Entrapment]

Self-Care for Possible Ulnar Nerve Irritation

Dr. Jared demonstrates exercises for symptoms that may be related to irritation of the ulnar nerve at the cubital tunnel, a passage on the inside of the elbow.

Neck movement can sometimes reproduce similar symptoms, so he suggests checking whether moving the neck affects them. Tapping near the inside of the elbow may also offer a clue that the cubital tunnel is involved. These checks are indicators, not a confirmed diagnosis.

Strategies and Exercises

• Gentle forearm massage: Apply a little lotion or lubricant and massage the forearm muscles for about 2–3 minutes. Work around the elbow only if comfortable, and avoid provoking or worsening nerve symptoms.
• Elbow range of motion: With the arm relaxed by your side and your thumb pointing up, slowly bend and straighten the elbow for 20–30 repetitions.
• Wrist and finger movement: Rest the forearm with the palm facing up, then move the fingers down and up for 20–30 repetitions.
• Hand opening and closing: Spread the fingers wide, then make a relaxed fist. Repeat 20–30 times.
• Wrist stretches:
  • Gently lift the fingers to stretch the wrist flexors. Hold for 10–20 seconds and repeat three times. If comfortable, use the other hand to add gentle pressure.
  • Stretch the muscles on the back of the forearm in the opposite wrist direction. Hold for 20–30 seconds and repeat three times.
  • Aim for consistency over intensity: choose gentle stretches repeated throughout the day rather than one forceful stretch.
• Progressive ulnar nerve glides: Move to the next phase only if the previous one is comfortable.
  1. Hold the arm out to the side with the palm facing down. Extend the fingers toward the head, then return. Do about 10–15 repetitions, holding for roughly 3 seconds each time.
  2. Add a gentle bend at the elbow while extending the wrist. Stop at the first reproduction of symptoms, hold briefly, then return.
  3. Add head tilts: tilt toward the hand as the elbow bends, then tilt away as the elbow straightens and the wrist relaxes. Use gentle movements, holding for about 3 seconds, and do roughly 15 repetitions.

Keep Symptoms in Check

Avoid pushing nerve exercises too hard or too quickly. Excessive irritation may set progress back.

Presenter: Dr. Jared, Tone and Tighten.