Try This to Relieve Cubital Tunnel Syndrome

Tingling in your pinky or ring finger? A “funny bone” feeling that keeps coming back? Pain or numbness around the inside of your elbow?

These can be common signs of cubital tunnel syndrome, which happens when the ulnar nerve becomes irritated near the elbow. The good news is that gentle exercises may help reduce stiffness, improve mobility, and ease symptoms in your elbow, hand, and fingers.

Common Signs of Cubital Tunnel Syndrome

Cubital tunnel syndrome can feel different from person to person, but common symptoms include:

• • Numbness or tingling in the ring or pinky finger
  • A “funny bone” feeling near the inside of the elbow
  • Hand weakness or trouble gripping
  • Symptoms that feel worse when your elbow is bent
  • Tingling that shows up while sleeping, driving, typing, or holding your phone

These symptoms happen because the ulnar nerve travels through the inside of the elbow and down into the hand.

In the video below, we walk through a few simple cubital tunnel exercises that may help relieve tingling, numbness, or discomfort in the elbow, hand, and fingers.

Understanding Cubital Tunnel Syndrome

Cubital tunnel syndrome happens when a nerve near the inside of your elbow gets irritated. This is the same nerve people often call the “funny bone.”

When this nerve is irritated, you may feel symptoms in your forearm, hand, ring finger, or pinky finger. This can include tingling, numbness, weakness, or pain.

Symptoms may feel worse when your elbow stays bent for a while, such as when you are sleeping, driving, typing, or holding your phone.

Gentle cubital tunnel exercises may help improve movement and reduce irritation, but they should not make your pain, numbness, or tingling worse.

Cubital Tunnel Exercises to Try

1. Ulnar Nerve Glide for Cubital Tunnel Syndrome

• • Start with your arm out to the side and your palm facing up.
  • Slowly bend your wrist so your fingers point toward the floor.
  • Then gently extend your wrist so your fingers point upward.
  • Move slowly and stay within a comfortable range.
  • Repeat for 30 seconds.
  • Try 2 to 3 rounds, once or twice per day.

This should feel gentle. Stop if it increases tingling, numbness, or pain.

2. Gentle Elbow Bend and Straighten

• • Start with your arm relaxed at your side.
  • Slowly bend your elbow as far as feels comfortable.
  • Then slowly straighten your elbow back out.
  • Move with control and avoid forcing the motion.
  • Repeat 10 times.
  • Try 2 sets, once or twice per day.

This should feel like gentle movement, not a hard stretch.

3. Light Bicep Curl for Elbow Strength

• • Hold a light dumbbell, water bottle, or household item.
  • Keep your palm facing up.
  • Slowly bend your elbow and bring the weight toward your shoulder.
  • Lower it back down with control.
  • Repeat 10 times.
  • Try 2 sets on each arm.

Keep the weight light. This should feel controlled, not painful.

4. Light Overhead Press for Arm Strength

• • Hold a light dumbbell, water bottle, or household item in each hand.
  • Start with your elbows bent and your hands near shoulder height.
  • Slowly press your hands overhead.
  • Lower your hands back down with control.
  • Repeat 10 times.
  • Try 2 sets.

Keep the motion slow and light. Stop if symptoms travel into your hand or fingers.

What to Avoid With Cubital Tunnel Syndrome

If your symptoms are irritated, try to avoid positions that place extra pressure on the nerve near your elbow.

This may include resting your elbow on hard surfaces, keeping your elbow bent for long periods, sleeping with your elbow tightly bent, or leaning on your elbow while driving or working.

Small changes to your daily positions can make a big difference, especially when paired with gentle exercises.

When to Get Help for Cubital Tunnel Syndrome

Cubital tunnel symptoms should not be ignored if they keep coming back or start affecting how you use your hand.

Consider getting help if you notice numbness, tingling, pain, or weakness that does not improve, wakes you up at night, makes gripping harder, or gets worse with daily activities.

A physical or occupational therapist can help identify what may be irritating the nerve and build a plan around your symptoms, routine, and goals.

If tingling, numbness, pain, or weakness is making it harder to sleep, work, grip, type, or use your hand comfortably, our Occupational Therapy team can help.

At Buffalo Rehab Group, we’ll look at how your elbow, wrist, hand, strength, and daily habits may be contributing to your symptoms. From there, we’ll build a plan to help you move better and feel more confident.

No referral is needed to start, and treatment is covered by most insurance plans.