9 Cubital Tunnel Exercises To Reduce Elbow Pain

The first exercise on the list is the Scalene Stretch. They target the neck muscles, which play a surprising role in alleviating elbow pain caused by Cubital Tunnel Syndrome. Reducing muscle tightness in the neck can ease pressure on the ulnar nerve.

This stretch also improves nerve function by stretching and relaxing the scalene muscles.

How To Do It:

• Sit or stand up in an upright position.
• Place both hands slightly above the shoulder to stabilize it.
• Stretch the side of your neck by tilting your head in the opposite direction.
• Maintain a straight back and relaxed shoulders throughout the exercise.
• Press your palm softly into your shoulder for a deeper stretch.
• Return to the center after holding the position for 30 to 40 seconds.
• Also, repeat the stretch on the opposite side for balance.

The Wrist Flexor Stretch is similar to treating your wrist to a well-deserved spa day. This easy yet powerful exercise engages the muscles that support your grip and everyday activities.

Keep your fingers completely extended and maintain a relaxed shoulder for an additional stretch. Your wrists need sensitive care, so avoid jerky movements!

How To Do It:

• Begin by holding out one arm straight in front of you.
• Slowly pull your wrist down toward your body with your other hand.
• Slightly bend the elbow to prevent straining the stretched arm (if needed).
• Take a deep breath and perform the stretch for the desired number of reps.
• Release gradually and move to the other arm.

Another mild stretch for relieving elbow strain is Ulnar nerve flossing. It reduces discomfort and promotes smoother movements by utilizing natural neural pathways.

It's particularly useful to combat tingling or stiffness commonly associated with cubital tunnel syndrome. You can also consider it as a soothing adjustment for the nerves in your arm.

How To Do It:

• Take a comfortable seat or stand with your shoulders relaxed and your back straight.
• Carefully place one hand on the side of your head (palm facing toward the ceiling).
• Feel a light stretch in your neck as you slowly tilt your head to the same side.
• Increase the stretch by applying light pressure with the palm (if you feel comfortable).
• Maintain the stretch for 10 to 20 seconds.
• Slowly return to the initial position to prevent unnecessary strain.
• Switch sides to ensure an equal stretch on both sides of your neck and elbow.

Shoulder rolls are like a mini massage for your scapula as they quickly ease pain in the elbow. It's perfect for anyone who wants to stay active or for those who sit long hours at their job. It's also a playful way of increasing upper body relaxation.

How To Do It:

• Stand straight with your arms at your sides.
• Squeeze your shoulders a little as you raise them toward your ears.
• Bring your shoulder blades together and roll your shoulders back in a circular motion.
• Lower your shoulders and move them around to complete the circle.
• Continue rolling forward and down in the opposite way.
• Perform 10 to 14 repetitions in each direction while maintaining control.

You might be surprised to know that a soft ball lying in your home may be utilized to reduce elbow discomfort. The ball squeeze is an entertaining forearm exercise that also strengthens the upper limb muscles.

This workout could be easily done from anywhere, whether at home or office. So, give it a try for a mix of power and fun.

How To Do It:

• Hold the ball in your hands, and take a seat in a chair.
• Place the ball between the fingers of your right hand.
• Squeeze the ball firmly while engaging your elbows and forearms.
• Maintain the squeeze for a few seconds by focusing on the contraction in your arms.
• Repeat the squeeze for 10 to 15 repetitions and release gradually.
• After a brief pause, repeat this process 2 to 3 times.

Elbow pain can be effectively relieved with the nerve glide stretch, especially for medical conditions like tendonitis. It enhances mobility by lessening stiffness and gently guiding the nerves along their natural pathways.

This stretch can also help alleviate ulnar nerve compression, which frequently results in elbow and forearm aches. Likewise, regular practice enables more fluid movement when doing daily tasks.

How To Do It:

• Start by standing with your back straight.
• Extend one arm straight at the side with your palm facing down.
• Slowly bend your wrist and bring your fingers toward the floor.
• Turn your head on the other side of the outstretched arm.
• Raise the hands toward the head and gradually move back to the initial position.
• Execute this stretch on the opposite side as well.
• Practice this stretch for 2 to 3 sets.

A simple way to show your hands some love is to perform a wrist extensor stretch. Think of it as a refreshing break for your wrists that are used to gripping and lifting objects.

For the optimal result, keep your elbow straight, and don't push yourself too hard. It's acceptable to feel a tiny pull, but abrupt discomfort indicates that you may be overstretching and should stop immediately.

How To Do It:

• Maintain a straight back and relaxed shoulders while standing. Extend the right arm in front of you at shoulder height.
• Keep your elbow straight and rotate your palm downwards.
• Gently apply pressure to the back of your outstretched hand with your left hand.
• Hold the pose until your wrists and upper forearms begin to stretch.
• Take a deep breath and keep your arm stable to relieve tension on the elbow.
• Do this stretch for 10 to 20 seconds.
• Lift your hand back to the neutral position without making any jerky movements.

Shoulder Shrugs are one of the easiest tennis elbow exercises that also combat the symptoms of cubital tunnel syndrome. By activating the elbow and upper back muscles, they reduce pressure and enhance blood flow in these areas.

This exercise improves alignment and boosts postural stability, lessening nerve strain in the elbow area. So, add it to your regular workout routine for long-term pain relief.

How To Do It:

• Stand tall and relax your arms at your sides.
• Slowly elevate both shoulders toward your ears in a steady manner.
• Pause for 4 to 6 seconds at the top and notice the stretch on your elbow.
• Return your shoulders gradually to the original posture.
• Inhale as you lift your shoulders and exhale as you lower them.
• Make sure not to make uneven movements when performing 12 to 15 shrugs.

Easy yet effective, arm circles are frequently used in team sports drills and yoga sessions. This common workout makes it feel as though you're drawing invisible circles in the air.

Trainee pilots also practice arm circles to relieve elbow discomfort after spending a long time in flight simulators. It bring a fun element to any stretch routine, whether you're unwinding after a stressful day or warming up for a workout.

How To Do It:

• Sit or stand with the arms fully extended to your sides.
• Keep your arms straight and firm as you begin to move them forward in short circles.
• Slowly enlarge the circles while keeping a constant speed (for extra intensity).
• Turn around and move your arms in backward circles after completing multiple forward rotations.
• Engage your core throughout the exercise to prevent unnecessary pressure.
• Execute for 40 to 60 seconds in each direction.

This condition results from compression or irritation of the ulnar nerve, which runs through the elbow. Understanding the major causes can be important for prevention and effective care.

Here are the common causes of cubital tunnel syndrome:

1. Prolonged Elbow Flexion

Long-term elbow bends due to holding a phone, resting on an armrest, or sleeping with your arms tucked under a pillow put unnecessary pressure on the ulnar nerve. This may eventually cause tingling and numbness in the hand and fingers.

This constant pull on the nerve irritates it over time and worsens symptoms. Small adjustments, like using supporting cushions and straightening the arms time-to-time, may prevent constant irritation.

2. Repetitive Movements

Cubital Tunnel Syndrome is also caused by repeated elbow movement, which strains the ulnar nerve. Activities such as typing, lifting, and some sports that involve repeated arm motion may aggravate these issues.

It makes this problem worse by reducing the blood supply to the nerve. However, frequent breaks and arm stretching will help relieve stress and protect the ulnar nerve's function during daily activities.

3. Injury

Direct injury to the elbow can result in cubital tunnel syndrome. A sudden force or blow can also compress the nerve against tissue and cause inflammation around these areas.

This disturbance impairs the nerve's normal function and thus causes pain in the hand and fingers.

4. Anatomical Variations

Alterations in the elbow's anatomy can significantly influence the onset of cubital tunnel syndrome. Natural anatomical variations (such as a narrower cubital tunnel or an irregular bone structure) can also stress the ulnar nerve faster.

Similarly, certain bone formations around the elbow may narrow the space through which the nerve passes, increasing the risk of nerve entrapment.

5. Medical Conditions

Various underlying medical conditions may also affect the elbow and the health of the nerves. Conditions such as diabetes or rheumatoid arthritis raises the risk for contraction in the elbow.

Combining these underlying issues with poor posture or repetitive strain can exacerbate the syndrome over time. Severe nerve strain is also possible in overweight individuals due to the additional weight on the elbow joint.

Certain workouts can put excessive pressure on the elbow, which could elevate the cubital tunnel syndrome or delay the healing process.

You can protect the elbow and promote the recovery process by avoiding various repetitive or high-impact movements. Let's look at some workouts that you should avoid if you have an elbow ache:

• Pull-Ups
• Bench Press
• Tricep Dips
• Plank Variations
• Rope Climbing
• Kettlebell Swings
• Chin-Ups

People may make several mistakes unknowingly while performing these elbow nerve exercises. Avoiding these errors is crucial for an effective and safe workout session.

Here are some of the major mistakes to avoid during cubital tunnel syndrome exercises:

• Skipping the Warm-Up: Skipping warm up routine before working out can leave tightness in your elbow joints. Gentle stretches and mobility drills are essential to prepare your muscles and joints for the elbow workout sessions.
• Overloading Beyond Your Limits: Using weights or resistance levels that are too high for your current condition puts undue stress on the elbow. Starting light and building strength over time minimizes extreme pain.
• Ignoring Pain: Overlooking pain while working out can worsen the issue. Always adjust or stop exercises if sharp or persistent pain occurs.
• Sacrificing Technique For Intensity: Poor form such as overextending or twisting awkwardly during exercises for cubital tunnel syndrome can increase pressure on your elbow joint and the surrounding tendons. So, prioritize correct alignment over heavier loads.
• Neglecting Rest And Recovery: Overtraining by skipping recovery days delays healing. Give your elbow time to recover between sessions to avoid aggravating the pain and ensure proper restoration.
• Avoiding Assistance: Ignoring the benefits of support gear like elbow braces or padding can reduce stability and increase the risk of further injury while doing cubital tunnel stretches.

Disclaimer: The details provided in this article are for educational purposes only. They should not be considered as medical or clinical advice.