{"id":4347,"date":"2019-02-24T09:30:50","date_gmt":"2019-02-24T09:30:50","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=4347"},"modified":"2021-03-26T20:50:18","modified_gmt":"2021-03-26T20:50:18","slug":"14-exercise-steps-to-treat-cubital-tunnel-syndrome","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/14-exercise-steps-to-treat-cubital-tunnel-syndrome\/","title":{"rendered":"14 Exercise Steps to Treat Cubital Tunnel Syndrome"},"content":{"rendered":"\n
\"\"<\/figure><\/div>\n\n\n\n

Cubital tunnel syndrome is a painful and debilitating condition that, if left untreated, can lead to muscle weakness in severe cases and may require surgical intervention. With that being said, not all cases of cubital tunnel syndrome will require surgery. There are many preventative measures and exercises that can be followed in order to treat the symptoms and reduce the pain associated with them.
<\/p>\n\n\n\n

Cubital tunnel syndrome is a condition that develops over a prolonged period of time and is typically caused by repetitive strain to the elbow joint. If left untreated, surgical intervention may be required to prevent complete muscle wastage and sensation loss in the pinky and ring finger.
<\/p>\n\n\n\n

There can be no promises that a certain exercise will treat cubital tunnel syndrome, but given enough focus and dedication, they can certainly help to make the condition less debilitating and painful.
<\/p>\n\n\n\n

Progress may be slow, but numbness and tingling sensations will gradually improve if you follow these 8 cubital tunnel exercises.
<\/p>\n\n\n\n

1. Nerve Gliding<\/h3>\n\n\n\n

One of the most commonly taught exercises to cubital tunnel syndrome sufferers is a technique called nerve <\/a>gliding. This simple, yet effective exercise can help to relieve both ends of the ulnar nerve without causing any further strain. It\u2019s also one of the most simple and easiest to do:
<\/p>\n\n\n\n

In a seated or standing position, hold your arm out to your side with palms facing down, then bend the elbow and point the wrist down, making a snake with your arm. Hold this position for a second, then extend your arm out completely and open up your palms to face away from you, like you are saying STOP!
<\/p>\n\n\n\n

Repeat the process 30 – 50 times whenever you feel any pain, remembering \u201csnake, stop, snake, stop\u201d. If the pain still exists, continue the exercise until the sensations and numbness have reduced enough for you to feel comfortable, or move on to the next exercise.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

2. Head Tilting <\/h3>\n\n\n\n

This exercise <\/a>is similar to the nerve gliding technique, but with an isometric holder rather than an active movement. The steps are simple:
<\/p>\n\n\n\n

In a seated position with your back completely straight, hold out your arm to your side at full arm’s length. Your palms will be facing the ceiling throughout this exercise. The next step is to tilt your head to the opposite side, slowly falling into a deep stretch of the neck and elbow.
<\/p>\n\n\n\n

For some, the stretch may feel uncomfortable but stick with it. The flexibility of the elbow and neck is quick to improve with regular practice. To make the exercise slightly more advanced and to add a deeper stretch, try pointing your fingers down to the floor, again, still with palms facing the ceiling.
<\/p>\n\n\n\n

Hold this position for around 30 seconds, breathing slowly and deeply. Return your arm to a normal resting position, then repeat the process a few more times. This exercise is a daily exercise that can be done at any time of day.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

3. Superhero Pose <\/h3>\n\n\n\n

Despite its unusual name, the superhero pose is a perfect exercise that builds upon the same principles as the nerve gliding exercise we previously mentioned. This exercise can be used to treat numbness <\/a>and pain in the afflicted arm, or it can be used daily as a preventative measure.
<\/p>\n\n\n\n

Once again, we are starting in a seated position, as comfortably as possible. Your arm will be reaching out to the side, at full arm’s length. Your palms will be facing the ceiling, but this time you will be touching your thumb and forefinger to make the \u201cOK\u201d sign.
<\/p>\n\n\n\n

The next step is to bend your elbow, bringing your \u201cOK\u201d sign to your face. Bend your wrist and hook your free fingers around your jaw and ear to act as an anchor. Your \u201cOK\u201d sign will be covering your eye like a superhero\u2019s mask. Hold this position for a few seconds, return to a neutral position and start again. Repeat 5 – 10 times or as required.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

4. Ulnar Nerve Flossing <\/h3>\n\n\n\n

A common exercise that is recommended by physiotherapists <\/a>is a technique called nerve flossing, and despite its odd-sounding name, it\u2019s actually the same premise as the previous 4 exercises, but this time we will be adding an active element.
<\/p>\n\n\n\n

You can start this one in a standing position. Bend your elbow in front of you with your palm facing your face (imagine a professional bowler holding a bowling ball). Next, you\u2019re going to grab your pinky and ring finger with your other hand and slowly pull the arm away from you and down. The fingers will be facing the floor and the extra assistance from the other hand should allow you to sink further into the stretch.
<\/p>\n\n\n\n

As your arm reaches full extension, follow through by pulling your head down to your chest to look at the floor. You should feel the stretch in your wrist, forearm, and back of the neck.
<\/p>\n\n\n\n

Repeat the process 5 – 10 times or as required.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

5. Arm Flexion <\/h3>\n\n\n\n

The final variation of the nerve gliding technique that we recommend that you use on a daily basis is a basic arm flexion exercise. Sitting in a comfortable chair, simply extend your arms out in front of you with your palms facing the ceiling and your fingers pointing to the floor.
<\/p>\n\n\n\n

Next, you should slowly flex the elbow to bring your wrist <\/a>up to your face. When the wrist has made contact with your nose, simply extend the arms back out and repeat the process. The whole exercise takes just a few seconds but can be repeated up to 50 times, or for around 3 – 5 minutes.
<\/p>\n\n\n\n

Typically you will only need to perform one nerve gliding exercise to experience relief from symptoms, but for long-term results, we recommend doing all 4 of these exercises at least once per day for the next few months. It\u2019s a few minutes of time invested but could potentially treat or prevent the condition from getting worse. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

6. Create Your Own Splint <\/h3>\n\n\n\n

Although this is not an active exercise, it\u2019s still something that can be followed every night and can produce some amazing results. If you don\u2019t want to purchase an arm splint for sleeping, simply create your own using nothing more than a bath towel and some adhesive tape.
<\/p>\n\n\n\n

Take a large, thick towel and wrap it up into a tube. Slide your arm through the hole and wrap the entire towel in a strong adhesive tape. The point of this exercise is to keep your arm extended throughout the night. Keeping your elbow in a flexed position will only make your symptoms worse, and 8 hours is a long time to be stuck in such a position. The towel splint <\/a>may feel weird at first but you will soon get used to it and it will make a world of difference to your condition. Alternatively, you could purchase an arm splint from any major retailer.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

7. Massage Therapy <\/h3>\n\n\n\n

While it\u2019s true that massage therapy isn\u2019t technically an exercise you can do at home by yourself (unless you\u2019re a professional), it can be hugely effective at relieving pain and preventing future complications. The whole idea behind cubital tunnel syndrome exercises is to get the elbow joint moving. <\/p>\n\n\n\n

Moving the afflicted joint will \u201ctug\u201d on the nerve, allowing it to \u201cgrease up\u201d and move more freely. All of the exercises that we have recommended here are active and passive stretches that can be done from the comfort of your own home, but if you have the ability to reach out to a massage<\/a> therapist, the manual movement of tissue in the elbow region can have the same intended effect.
<\/p>\n\n\n\n

Massage therapy isn\u2019t the cheapest method of treatment on this list, but it\u2019s a feasible option for those with the time and resources to make it a part of their daily treatment regime.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

8. Create Your Own Exercises <\/h3>\n\n\n\n

As we said in the previous section, the idea behind these exercises is simply to get the nerve moving. All of the examples we have given you today are structured, well-recommended examples of exercises that can be created by yourself at home.
<\/p>\n\n\n\n

Use all of these exercises daily, but don\u2019t be afraid to simply extend and flex your arm and wrists in whatever way you feel will give you some relief. The goal is to keep your arm extended as much as possible throughout the day, so making up your exercises on the go will create the habit of stretching <\/a>out your arms and will make a huge difference over the space of a few weeks.
<\/p>\n\n\n\n

However, please note that pain is never a good indication of progress. Stretches like these should be slightly uncomfortable, but never painful. If you experience any sharp pains while following these exercises, simply take a rest and try again later. <\/p>\n\n\n\n\n\n\n\r\n

<\/div>