3 Exercises for Cubital Tunnel Syndrome (Ulnar Nerve Rehab)
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- Опубліковано 13 чер 2024
- Today's video covers three exercises for cubital tunnel syndrome, which affects the ulnar nerve on the inside of the elbow. When this nerve is affected, pain, numbness and tingling can radiate down the inside of the forearm to the pinky and ring fingers.
Cubital tunnel syndrome often occurs when people keep their elbow bent for long periods or when resting on their elbow while sitting at a desk.
If you are looking for a more comprehensive rehab resource, my new book contains rehab programs for the 50 most common conditions. You can learn more about the book and order a copy on Amazon by clicking on the following link. a.co/d/8y82Mft
2 doctors and 3 therapists did NOTHING. They were quick to charge my insurance and were ready to do an MRI and who knows what other chargeable stuff to ride the opportunity. 2 rounds of your exercises and 8 months of pain disappeared. So grateful
That’s so awesome to hear!
R u for real? 😢 i cannot bend my elbow bcs of this syndrome
Decades of numbness and paid. First doctor wanted to immediately do ulnar nerve transposition surgery. Second told me to live with it. Neither suggested physical therapy. Did these exercises now on the fifth day. Slept through the night with no numbness, and daily work at my computer with no pins and needles. Holistic and exercise the way to go. Thank you.
@jonathanrose5987 This is inspiring to hear from somebody else with the exact same issues I'm experiencing now. Thanks for the hope!
Hey my name is joy am 15 and i always see your shorts video and i massaged my mom and she is actually getting better while seeing your video am very great full because now my further plan is to study physical therapy thanks too you may god bless you ow also am from Ethiopia 🇪🇹
doctors sent me to the therapist and the therapists sent me to the doctors, now i'm here on my own research and SO thankful for ur help and easy explanation
Sorry to hear you have been getting the runaround with your healthcare providers. I hope you find these exercises to be helpful!
Your "angel" exercise was all I needed. And you don't even need to do reps - I just did the movement very slowly and stretched out as much as possible. The tingling stopped almost immediately. It had been so bad for me that the tingling was on "fire" and would wake me up from a sound sleep. Now when that happens, I do the "angel roller" for a couple of minutes and go back to bed. thank you.
I agree. I have spent money at the Neurologist. Acupressure thounds of dollars and came across this video. My pinky finger has been numb since 10/2023.
Just now got feeling 😢.
Thank you so much
So sorry to hear that you have been experiencing symptoms for that long. I'm glad the video was helpful to you!
Just what I needed to see today. Thank you so much!
You're welcome!
A month ago I asked in your triceps tendonitis video where my pain could come from and there's no words to describe my gratitude to you for telling me to look into the ulnar nerve. When shooting a basketball now I only get pain near my funny bone when I REALLY exert my stamina/ strength near the end of a session. Before I had sharp pain shooting through my elbow joint from my FIRST shot (even without a basketball, just the movement).
I assume some strengthening of my arms and reducing time spent with elbows bent (working/ gaming at a desk) could go a long way to attack the problem at the root cause.
But simply having the knowledge is a blessing in itself.
Thanks a lot, Dr. Walters!
What a great well done video and explanation! Very easy to understand for patients and I myself love to use the snow angel over a foam roll to help open up the anterior shoulder and pecs for my patients! I even like to add in some gentle lower trunk rotation (windshield wipers) while working on this to mobilize and stretch the torso. Keep up the great work!
Thanks for speaking to exercises/ stretching in the neck area. Dealing with a flare up now. Looking forward to giving these a try.
6 months and the hand and wrist is still messed up. Thank you for this knowledge! Need to have cervical spine and elbow corrected before the wrist. Your exercises actually work wonders.
You’re welcome! I’m glad the video was helpful!
Thank you for this very helpful video! I’ve been so uncomfortable and grumpy! You really helped. I felt relief after the first time (but I’m going to keep doing these daily because they make me feel so much better!)
I’m so glad the video was helpful!
Excellent instructional video. And it works. Thank you.
Glad it helped!
That second one gave me relief. Have trapped nerve I think from radial fracture. Thank you bud!
These exercises helped relieved pain after the first time doing them. (Literally) Thank you! Very helpful.
That’s awesome! I’m glad to hear the exercises helped you!
great explanation and demonstration. thank you!
Glad it was helpful!
Thank you so much!! this helped me almost instantly
I’m so glad it helped!
Brilliant, I now understand what's going on.
Great video. The second exercise really targeted the nerve and my poor pinky finger wasn't happy.
This was amazing. Thank you !🙏
You’re welcome! Glad it was helpful!
I did this just once and I felt the difference! I will keep doing this for recovery. 🎉
How is it now?
Thank you for your help.
You're welcome!
This is me right now!
It’s the most uncomfortable thing ever Thanks for this helpful video
I hope the exercises help you!
Soon 2.5 lakh Subscribers.. ❤❤❤❤❤❤God bless you ❤❤❤
Thanks!
Thank you for supporting my channel!
i sit at a desk 10-12 hours a day, ive been having what feels like a pinched nerve to the right of my left elbow, these exercises were great in easing the odd tingly feeling in the area.
3 months ago ,I was admitted in Hospital because My arm was very painful and stuck..... after a week in hospital and ruling out surgery I was discharged with meds but I still sleep with pain and only use My arm 60% ..My pinky is completely bent and until today I found some relief doing these exercises. Thank you very much... I also find placing the arm on a pillow when you work at a desk for long hours helps. And also drinking camomile tea first thing in the morning and right before bed gave a somewhat relief...love and appreciation from Johannesburg South Africa.
1 and 2 help me regain quite a bit of grip strength and range of movement. Much appreciated. I'm hopeful that this could be the answer to my recovery.
I’m glad the video was helpful!
Thank you so much !!!!❤❤❤❤❤
You're welcome 😊
Thank you!
You’re welcome!
I searched this illness on Google and you tube recommendes this video 😮 ❤
Sir you are a God send. My right arm has been giving me fits. I did that second stretching exercise two days in a row and wow. No more numb little finger and elbow doesnt hurt near as much. Also feel like grip is stronger. Thank you.
Thank you so much 💪🏻💪🏻
You're welcome!!
Wow! That scalene stretch was the ticket! I will be checking your channel for anything dealing with De Quervain's tenosynovitis.
I’m glad that stretch helped you! Here is my De Quervain’s video.
ua-cam.com/video/Hm0uVjHaXGk/v-deo.htmlsi=PFHWSPgUXZovBJdP
Oh yes, it was and is for me too. Thank you
I'm going to look around your channel to see if you already covered this, but leg/foot/toe stretches for numbness would be great as well!
The nerve mobilizations in my video below usually help with those symptoms. ua-cam.com/video/zUAdI-Yi994/v-deo.htmlsi=ek3Z05qfzGv0qPOY
Thank you, it worked for me
Glad it helped!
Hey Tom, amazing video as always, my question is: Should the scapula position be taken into account when doing the floss? I've noticed atleast for myself that the intensity of the floss is a lot greater with scapular depression, to the point where the nerve almost feels like its 'popping' in the tunnel
Thank you.. Thank you..
Welcome!
Thanks you!
Thanks so much for supporting my channel!
Thanks! You do a great explanation. YOU might add any supplementary advice if there is any, like does either heat pad or chill packing help at all if pain is bad? Does diet help at all like cod liver oil or any other factors? If any peripheral information helps cure this intense problem for my wife I will be grateful.
Thank you
You're welcome!
I had moderate ulnar nerve entrapment in both arms... this was due to doing planks on my forearms every 2 days. I lived through 6 months of hell in 2020 until the unbearable pain eased away. 4 years later, if i put too much pressure on my forearms, i can still feel it, especially my forearms get so so tight and uncomfortable it's unbearable. Both them simultaneously and bilaterally.
bro thank you i did this just now and the pain is almost completely gone
Thank you for this I believe it’s helping me. I am 36, and I never could do the “rock on” or “Shaka” sign because my pinkies will not extend, I remember being in kindergarten and all the kids could do it and I couldn’t do the damn spider man sign. Anyway I was sitting in the splits the other day; and I accidentally grabbed my pinky and closed my hands and my pinky made a snap sound as if I snap the bone off my hand but instead I got my full range of motion and now can do all signs with my right hand. I tried to mimic the circumstance for my left with no luck and trying your exercises here I have a huge notice able difference between both sides. I believe this is helping me get range and possible some day snap my left side in place and give me mobility on the other pinky . Now again; this is 36 years old first time ever using my pinky finger; it’s practically a miracle .
Mantab brother...
thanks i think it's helping.... i was so scared
I’m glad the exercises are helping!
Your videos are very helpful thanks
Please make a video for trigger finger and nerve pain in hands(weak nerves)
Best regards
Glad to hear my videos are helpful. I will try to do a video on trigger finger soon. Here is another nerve pain video I did that might help with your nerve symptoms in your hand.
ua-cam.com/video/DEWZjTX7nu8/v-deo.html
Best regards
I dislocated my arm in 2017 or at least I thought I did, my arm got swolled, my veins wasn’t that visible, and even that time until today I always kept feeling these pains & sensations and i just didn’t knew how to explain it, so i kept ignoring it. but even in college when I wrote a lot or even in home when i tried to lift normal stuff I felt the arm weak, and Burning, tingling… and all that, Plus it was getting worse through the years so I decided to look for it up, That’s where I found you’re vídeo, Thank u❤, i just started and I hope to get Better through time.
did it get better? please answer
Wow man god bless u❤❤
Glad the video was helpful!
@@RehabScience actually thanks to ur video i think my pain was from the neck region and as soon as i did the 3rd exercise oh man what a relief…. Thanks again bro 🥰
Thanks bro. Kinda spooky slowly having my pinky/ring finger n even part of my palm get more n more numb over the last few months. I'm not even 30 yet XD. Hopefully these exercises can reverse it.
No problem! Hope the exercises help.
Guys the last exercise is the real deal. It helped me a lot
Nice, I’m glad to hear that one helped you!
Feels good to have blood rushing back to my fingers again for sure
Glad to hear the exercises were helpful!
Have had numbness and tingling down my forearm and fingers on my right hand ima try these and will hope they work. I don’t want surgery I just want my feeling to be normal again and I’m getting tired of the feeling itself. So here’s hoping it works..
On the last exercise, I’m having a hard time finding the top rib. Should I look above the collarbone or below the collarbone?
What would most likely be the problem. On my hurt elbow I feel like a little pop or movement . But on my left elbow non hurting I just feel the stretching
I didn't have pain, I lost use of my ring and pinky finger, they started curling and I couldn't straighten them. This went on for a few yrs. I recently had surgery to release a couple of days before Christmas. Now I need to strengthen my wrist and straighten those fingers. It affects my middle, ring, and pinky fingers. When I hold my hand out flat and try to move my hand or fingers I can feel the weakness in my wrist, so I need exercises for both.
Thanks!! I am trying to press on the collar bone and realize that my palm cant even reach it. Assuming thats perhaps because my condition may be worse than others.
very informative video thanks. My symptoms are kind of severe and I cant do any of these without pain in the elbow/funny bone. does this mean I'm past the point of full recovery ? I've heard lots of people saying they never feel 100% even after the surgery so I'm worried. thanks to anyone with an answer
are you ok now? please tell me
Hey, thanks for this. The second exercise, I felt so much pain 'under' my elbow when looking at my fingertips. I can't tell if it was a pleasant pain or actual pain though. I done maybe 3 reps and now my lower arm aches quite a bit... Any advice please?
This helped so much ,when can I lift weights again?
I would take it slow as you return to weightlifting and try adding one new exercise at a time. This way you can tell if any of the exercises trigger your nerve pain.
I can't touch my palm to the shoulder for the 3rd exercise. What to do?
Great video and stretches...my pinkie side wrist has been catching fire but I only notice it when I elevate my elbow and turn my thumb to my chest...I only noticed it when I make the bed in the morning... like pulling a rope from my chest is the best way of explaining the motion...pinkie and hand not affected and elbow doesn't hurt... but these exercises seem to best translate to the pain
The motion you are describing would put tension on the ulnar nerve on the inside of the elbow. I hope you find these exercises to be helpful!
@@RehabScience thank you for your help!
Would this be case by lifting heavy crates or only by sitting at a desk?
Can we do deadlift during cubital syndrome
For years I was unable to do push ups with my palms because it would cause pain all the way down my arm. I would only be able to do push ups on my knuckles but it’s fixed now thanks to you.
So glad to hear the video was helpful!
What do I do if it’s sliding and moving when I do this movement? There’s a ligament there that moves. What should I do? Could you please let me send you a video of how it looks like?
one question with regards to the scalene stretch, when holding down with my two hands and neck tilted after releasing i feel a great deal of pain down the elbow (ulnar nerve), is this normal to occur? the second one for flossing feels pretty good however. Thanks
Can working out with improper form cause you to put pressure on the ulnar nerve and lead to pain?
Someone please help as I have this and another entrapment my elbows popping and hurting and hand hurt. Thanks been icing
Any modify version of the second exercise? I can't extend my wrist this much. Also feel pain in my elbow.
If I am in a flareup...i.e. middle of right/ mid upper arm inside extreme pain and numbness on outside area/grinding neck pain (feeling the pinching) wrist hurts, woke up today and ring and pinkie were numb, do I still do the exercises?.
im curious if those stretches resolve the problem just temporary or 100per cent
Thanx Tom - I'm excited to start these exercises but before I do - Feb 2023 my long head bicep tendon was cut as part of my surgery and 3wks later, i hurt my elbow in a sling to sit up on couch). Is it safe to these.
It’s really hard for me to say without evaluating you and knowing more about your current pain, functional limitations, and any precautions that your surgeon has implemented. Hopefully, you’re working directly with a physical therapist and can ask them about these exercises.
Is there anything I can do to stop my shoulder from clicking and popping every time I do the angel stretch?
Hi I have very severe numbness in my ring finger and middle finger every night. Do I have to get the roller for the first exercise? Or can I do it on the floor without the roller?
Hey man, thank you ❤ in 5 days I could feel at least 50% relief. Thanks alot from an Indian ❤🥰 I was scared if its a stroke or something. And one more thing i did 2 more exercises refered by my friend who is also a physio therapist. Anyway I followed you both, but the result is awesome 🥰 thank you both🥰🥰🥰
So glad to hear the video was helpful!
Would this exercise help with my arm, that shakes when i play snooker ?
Don't know if you would know or not but i will ask.12 years ago i got an injection in my wrist for carpal tunnel, but they ended up clipping the ulnar nerve with the needle.I don't know how the guy was so far off with the shot but he was.Anyway, as soon as i got the shot my pinky and ring finger went numb along with that side of my hand.After the shot my hand would go numb once a week at least.As time went on it would go numb 2 to 3 days a week and so fourth.Now it is every day pretty much, sometimes every 2 days.My question is what kind of chance do i have in ever getting rid of this?. Will a surgery on the ulnar nerve correct the numbness or will it not due to the numbness coming from a shot!. Any ideas?.
I feel like my ulnar nerve is short and there is a feeling of getting stuck and fast pass and pain I'm feeling when doing push-ups, for example. Can these exercises help?
My pain is from my shoulder, upper arm, elbow to hand, I’m a mess. Thoughts?
Sir i am 20years Old and when i bend my left arm i felt pain in near my elbow and forearm and two pinky and ring fingers what should i do pain is not more buy bending 3to4times my left arm felt some weakness some shaking
Will this help me when I'm more or less unable to put my left elbow on desk without hitting the nerve ? Even poking it with my finger very lightly , I can feel the discomfort way more then in my right elbow
I have alot of swelling on my arm in this point however tlultrasound showed nothing. Could this be from cubital tunnel?
Coming here because its been years since it started, it was generally okay, but after a while of going to the gym its flared up again.
Ill try these out and generally avoid leaning on my bloomin elbows in bed all the time.
Also, I had no idea that the neck was involved in the nerve pathway. It makes sense, but I always have tight neck/shoulders so I'll seriously try these and hope it works.
I hope you find these to be helpful. Glad you noticed that you shouldn’t lean on your elbows for long periods. This will compress the ulnar nerve. If things don’t improve, I would recommend having your neck evaluated to make sure there isn’t an issue there, such as a disc bulge or herniation causing the nerve symptoms.
When i do scalene stretches i feel it i. Tricep. Had 4 level fusion 9 months ago. So i assume there is a problem still in my neck? C4 through c7 fusion
Holy crap i think thats what ive been missing.
accidentally slammed my elbow into my desk a couple of nights ago; pinky and ring finger immediately started tingling, twitched until i fell asleep, and since waking up, it's still not back to normal - i can feel pressure but not so much pain or temperature changes?? i can hear and feel something popping/rolling/cracking in my elbow if i make a fist while my elbow is bent like 80 degrees, palm up or down lmao. thanks for the info, hopefully it helps!
Sorry to hear about your injury. With a bit of time and these types of exercises, the nerve should recover.
Any advice for when the second exercise caused the numbness to flare up more? Should I keep doing them?
If numbness was worsened, then I would take that one out as it is likely applying an inappropriate level of stress based on your nerve irritability.
Anyone get “Jamie from Progressive” vibes? Lol. Still very helpful information!
Haha! I hear that a lot!
@@RehabSciencehow long does this syndrome last ???
How many times a day and how many days a week should you do? Thanks in advance!
I'd say daily, maybe 3 sessions - or when needed ?
how are you now?
Does this pain sometimes coincide with upper left back pain? My elbow pain is some times on the outside and the inside below the elbow on the forearm. Pretty much continuous pain for the last couple of days.
Since the nerves in the arm start in the neck and the neck nerves also provide sensory innovation to the back, these could be linked. However, we don’t see this pattern often in PT, but each person’s nervous system is unique, and I often see new patterns of pain.
I’m watching your video and I’m doing the second exercise and I’m experiencing excruciating pain on the upper outer section of my arm. The pain radiates right down to my two fingers. I could not hold that position for even two seconds. It took about 5 further seconds for the pain to go away. Any suggestions please?
The second exercise applies the most stress to the nerve. Since you are experiencing severe pain with that one, I would remove it from your program and just focus on the first and third exercises.
@@RehabScience Thank you very much. I’ll try it.
I’m getting pain from neck, shoulder, tricep elbow to pinky do you think this is the ulnar nerve?
Yes, it could be. However, it could also be the C8 nerve root in your neck.
That last excersises actually makes the pain worse in my wrist. Is that a no pain no gian situation or is that a stop and do the others?
If that one increases your symptoms, I would remove it from your program for now. With nerve pain, we want to be careful to challenge the nerve gently, but not in a way that increases baseline pain.
ok thank you for the quick response mate you're a gem@@RehabScience
I'm experiencing all this, but the trigger seems to be my left shoulder, especially when I said or bend over, such as driving or doing dishes. It's a burning pain in my lower left shoulder that runs down my arm and inner elbow to my last 2 fingers.. any ideas since I believe the originating point is from the shoulder?
These nerves start in the neck and travel through the shoulder region before running down the arm, so what you are describing is quite common. Besides the exercises in this video, you could also try the neck and shoulder mobility exercises in the following video. ua-cam.com/video/NUd1BkRxni8/v-deo.htmlsi=hfIxwIQ5pvdKFPP8
Also, my book has a much more comprehensive nerve pain program in the neck chapter that guides you through three phases of rehab. Each program has pictures of me doing the exercises. Here is an Amazon link, if you want to learn more about my book. amzn.to/43UOfkc
@@RehabScience thank you for the in-depth response! This happened 5 weeks ago I had to lift someone with a broken ankle and this pain has been with me since.
Very frustrating. Have been unsuccessfully doing a variety of flossing and stretching daily for 16 weeks without any improvement in numbness and hand strength.
I’m sorry to hear that. You may need to see an orthopedic physical therapist or neurologist (nerve conduction study) to get to the root of what is causing your symptoms.
Traduction des explications svp du physiotherapeute !!
Lo mejor es consultar con doctor por ver eso video uno empeora su condición estos tipos no saben
Unfortunately, most medical doctors don’t know how to use movement to treat nerve related symptoms. Besides medication, you won’t get much else from your doctor except for a physical therapy referral.
@@RehabScience esos movimientos solo empeoran mejor deja de hacer estos videos. De engañar a la gente por vista . En estos caso se recomienda ponerse hielo en el brazo y hacer reposo hasta mejorar . Así que deja de mentir por vista
When i play guitar for me then 10 mimutes, i have ulnar soreness for 5+ days :/
hello
can i exercise while im doing rehab to my elbow?
Yes, as long as your exercises don’t cause your pain to flare up.
so i have to avoid any exercise causes pain
@@RehabScience
@@user-ln5lc4gf3b
if it helps you: I had the same problem on my left side 8 months ago, I took a break from training for 2 months and went to the physiotherapist. I also wore an elbow pad to sleep at night to prevent my arm from bending as much as possible. That improved a lot. I'm training again now, but it hasn't completely disappeared, but you can live with it. Make sure you stretch as much as possible and avoid exercises that feel bad, for me that's French press or heavy OHP
Can I still go gym with this if I use elbow sleeves
Yes, you can still perform many exercises at the gym. The key is to modify or temporarily eliminate the ones that irritate your nerve.
@@RehabScience sorry one last question does it effect hypertrophy at all in triceps as without sleeves elbow when fully lengthen triceps feels like its giving way and getting stuck? Had previous surgery on elbow over 10 years ago