A pinched nerve in the elbow can come from compression or entrapment of your ulnar nerve in your hand or elbow tunnels. Your ulnar nerve runs along the inside of your arm, behind your elbow and when pinched can result in tingling and/or numbness of your little and/or ring fingers. Exercises can help prevent arm and wrist stiffness, reduce symptoms and restore functioning to the area. Consult with your doctor first, since not all exercises may be appropriate for your condition.
Gentle Sideways Flexing
Exercises that help the ulnar nerve slide through your elbow's cubital and hand's Guyon's tunnels can reduce symptoms associated with a pinched nerve in the elbow, according to the American Academy of Orthopaedic Surgeons. Start doing some gentle wrist stretches by extending your affected arm to your side at shoulder height. Straighten your elbow. Gently curl your fingers together and bend your wrist toward your shoulder. Hold this position for 10 seconds. Return your wrist to the original position. Slowly rotate your wrist so your palm faces downward. Curl your fingers together and bend your wrist toward the floor. Hold this position for 10 seconds. Slowly return to the original position. Repeat this exercise 10 times.
Assisted Wrist Bends
Work on lowering your ulnar nerve compression and discomfort by including some gentle wrist flexions as part of your exercises to help a pinched nerve in the elbow. Start doing an assisted wrist bend while either standing or sitting upright in a firm chair. Lift your affected arm in front of you and straighten your elbow, according to the online physical therapy site at Hep2go. Turn your palm facing the floor. Place your healthy-side hand onto the top of your injured hand. Gently press down on your wrist until you feel a mild stretch along the top of your wrist area. Hold this stretch for 10 seconds. Release the stretch and return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Forward Extending Curls
Forward extending curl exercises can help a pinched nerve in the elbow, according to the American Academy of Orthopaedic Surgeons. Start working on reducing ulnar nerve compression by extending your arm in front of you while straightening your elbow. Turn your palm upward. Gently curl your fingers and bend your wrist toward your body. Hold this stretch for 10 seconds. Return your fingers and wrist to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Combined Elbow Bends
Gentle elbow bends combined with nerve stretching can be useful exercises that help a pinched nerve in the elbow, according to the American Academy of Orthopaedic Surgeons. Lift your affected arm in front of you at shoulder-height and straighten your elbow. Turn your palms facing the ceiling. Gently curl your fingers together and bend your wrist away from you. Slowly open your fingers and increase your wrist stretch. Hold this stretch for 10 seconds. Gently bend your elbow to a 90 degree angle while straightening your wrist. Hold this position for five seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
