Cubital Tunnel Syndrome, often referred to as the “ulnar nerve entrapment,” can be a painful and limiting condition.
This nerve compression at the elbow can lead to discomfort, tingling, and weakness in the hand and arm.
In this blog, we’ll explain Cubital Tunnel Syndrome and provide you with stretches to help alleviate its symptoms.
Understanding Cubital Tunnel Syndrome
Cubital Tunnel Syndrome occurs when the ulnar nerve, which runs along the inner side of the elbow, becomes compressed or irritated.
This compression can lead to symptoms such as tingling, numbness, weakness, or even pain in the forearm, hand, and fingers.
Activities that involve repeated bending of the elbow or prolonged pressure on the nerve can contribute to this condition.
Fortunately, there are stretches and exercises that can help relieve the discomfort associated with Cubital Tunnel Syndrome.
Effective Stretches to Relieve Cubital Tunnel Syndrome
- Ulnar Nerve Glide
Sit or stand comfortably with your arm extended and bent up from the elbow.Gently bend your wrist downwards, pointing your fingers toward the floor, then extend it upwards.Continue this motion for 30 seconds, feeling a mild stretch along the inner side of your forearm.Repeat three times, twice a day.
- Elbow Range of Motion
Slowly and gently bend and straighten your elbow, aiming for a full range of motion.Perform two sets of 10 twice a day to promote flexibility and reduce stiffness. - Bicep Curl
Hold a light dumbbell or a household item in your hand.Keep your arm extended and palm facing forward.Slowly bend your elbow to curl the weight towards your shoulder.Lower the weight back down.
Perform two sets of 10 twice a day on both arms to strengthen your elbow.
- Overhead Press
Hold a light dumbbell or a household item in each hand, palms facing forward.With your arms bent at a 90-degree angle, raise your hands above your head.Lower them back down to shoulder level.Perform two sets of 10 twice a day on both arms to improve elbow strength and stability.
Cubital Tunnel Syndrome can be uncomfortable, but with the right stretches and exercises, you can find relief and improve your overall arm and elbow health.
If you’re experiencing persistent symptoms, consult with a healthcare professional for a personalized treatment plan.
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