Most of us have experienced that strange tingling sensation when we accidentally bump our elbow or "funny" bone. The reason this occurs is because the ulnar nerve is compressed and cannot carry nerve signals appropriately. The term for compression of the ulnar nerve at the inner side of the elbow is cubital tunnel syndrome. For most individuals, this condition will resolve on its own with rest, splinting, avoidance of triggering activities and physical therapy. Physical therapy exercises are directed towards relieving compression of the nerve and helping the nerve to glide through the cubital tunnel.
Wrist Flexor Stretch
The wrist flexor stretch targets the muscles found on the underside of your forearm. Most of these muscles attach to the inner side of your elbow proximal to the cubital tunnel. When this muscle group becomes tight and inflexible, the ulnar nerve can become compressed, which lies directly underneath the wrist flexors. Stretching exercises, such as this one, will help to restore flexibility of these muscles and alleviate pressure on the ulnar nerve. To perform this stretch, straighten your affected arm and extend it in front of your body. Turn your palm so that it faces the ground. Use your opposite hand to pull your hand up so that your palm faces away from your body. You should note a stretch on the underside of your forearm. Hold this position for 15 seconds and do four repetitions.
Wrist Extensor Stretch
The wrist extensor stretch focuses on the muscles found on the top of your forearm. Although the ulnar nerve does not actually innervate these muscles, the wrist extensors should always be stretched in conjunction with the wrist flexors to avoid muscle imbalances. To do this stretch, straighten your affected arm and extend it in front of your body. Turn your palm so that it faces the ground. Using your opposite hand, pull your hand down so that your palm faces your body. You should note a stretch on the top of your forearm. Hold this position for 15 seconds and do four repetitions.
Ulnar Glide Exercise 1
Trauma to the ulnar nerve can cause the formation of adhesions, which trap the nerve within the cubital tunnel. Ulnar glide exercises will help break up these adhesions to allow the nerve to pass through the cubital tunnel normally. To do this exercise, extend your arm in front of your body and straighten your elbow. Turn your palm so that it faces up. Bend your fingers and wrist toward your body slightly. Then straighten your fingers and bring your fingers down toward the ground. Your palm should be facing away from your body. Keeping your fingers straight, bend your elbow and bring your hand toward your body. Repeat 10 times.
Ulnar Glide Exercise 2
This exercise will also help to remove adhesions and allow the ulnar nerve to slide smoothly. To do this exercise, straighten your arm and hold it to the side of your body at shoulder level. Turn your palm so that it faces up. Bend your wrist and fingers slightly and then point your thumb downward. Tilt your head away from your arm until you feel a stretch in the side of your neck. Repeat 10 times.
