4 Cubital Tunnel Syndrome Exercises for Elbow Pain Relief

We've all experienced the feeling of a hand or foot "falling asleep." But if your pinky and ring finger often feel numb or tingly while you’re driving or holding your phone, you may have cubital tunnel syndrome. 

Cubital tunnel syndrome, or ulnar nerve entrapment, is caused by injury to the ulnar nerve. The ulnar nerve starts at the neck, runs down the arm, and ends at the pinky and ring fingers. It provides feeling to the inside of the forearm, pinky, and half of the ring finger. And it controls some of the hand and forearm muscles that help you grip.

With cubital tunnel syndrome, hand and finger numbness and tingling often increase when you bend your elbow. You may also have elbow pain and hand weakness. 

The good news? Treatment may improve symptoms in 50% to 88% of people. This includes avoiding activities that put pressure on the ulnar nerve and doing cubital tunnel syndrome exercises such as nerve glides. 

What are the best ulnar nerve gliding exercises for cubital tunnel syndrome? 

Cubital tunnel exercises consist of ulnar nerve gliding movements, also called nerve flossing. The ulnar nerve moves or glides when you flex and extend your elbow. If the nerve is inflamed, adhesions or scars can form, preventing normal movement. 

Some experts believe that nerve gliding exercises reduce symptoms and promote healing by preventing adhesions. In other words, the exercises stop the nerve from getting "stuck" in one place along its path. The moves may also improve circulation to the nerve and tissue mobility.

Consider the following cubital tunnel nerve gliding exercises to manage your symptoms. You can try doing them 1 to 3 times daily, as tolerated. 

You might feel a temporary increase in tingling or numbness, but it should decrease with rest. You can place an ice pack on your elbow for 10 to 15 minutes to help calm any irritation after the exercises. Stop the routine and talk to your healthcare provider if you feel shooting pains. 

1. Nerve gliding with arm in front

This nerve gliding exercise helps keep your nerve gliding smoothly through different movements at your elbow and wrist.

• Step 1: Sit up straight or stand tall with your shoulders back.

• Step 2: Reach your arm straight out in front of you at shoulder level with your palm facing up. 

• Step 3: Keep your elbow straight, and curl or bend your wrist and fingers towards your body. Hold for 3-5 seconds.

• Step 4: Keep your elbow straight and extend your wrist so your fingers point towards the ground. Hold for 3-5 seconds.

• Step 5: Extend your wrist and bend your elbow back toward your face.

2. Nerve gliding with arm at side

For this exercise, your arm is out at your side (instead of in front) to help stretch and move the ulnar nerve in a different position. It involves a series of movements. 

• Step 1: Sit or stand tall with your shoulders back and head in a neutral position.

• Step 2: Place your arm straight out at your side at shoulder height, with your palm facing up.

• Step 3: Bend your elbow, keeping your palm facing you.

• Step 4: Turn the palm of your hand so your hand is facing away from you and bend your wrist back. Your fingers should be pointing towards you.

• Step 5: Keep your wrist flexed and rotate your palm to face you.

• Step 6: Straighten your arm –– with your wrist flexed and palm up –– until your fingers point toward the floor. 

• Step 7: Hold each position for 5 seconds. Repeat the entire series 5 times, as tolerated.

3. Head tilt nerve gliding

Because your ulnar nerve starts in your neck, adding a head tilt helps with mobility in the nerve.

• Step 1: Stand up straight with your shoulders back.

• Step 2: Extend your arm straight out at shoulder height, with your palm facing up.

• Step 3: Tilt your head away from your extended arm.

• Step 4: Extend your wrist back, pointing your fingers towards the floor for a deeper stretch. Hold for 3-5 seconds.

• Step 5: Bend your elbow and rotate your palm towards your face, moving your hand towards your ear. Tilt your head towards your palm. Hold for 3-5 seconds.

• Step 6: Repeat 5 times.

4. Face mask

This face mask exercise is another great way to encourage ulnar nerve movement. It also helps improve wrist mobility.

• Step 1: Sit up tall, holding your arms close to your body, and bend both elbows with your palms facing up, like you are holding a tray.

• Step 2: Bring the thumb and index fingers together on both hands, making the "OK" sign.

• Step 3: Raise your arms, rotating your hands towards your face until you are looking through the holes in your hands. Your middle, ring, and pinky fingers will be on your cheeks while you look through the "OK" sign.

• Step 5: Hold for 3-5 seconds. Pull your arms back as you hold this position for more of a stretch.

• Step 6: Repeat 5 times.

Do the exercises actually work? 

The research is mixed. A study showed that non-surgical treatments consisting of nerve gliding exercises helped reduce pain and improve function. However, it was a small sample size of only seven patients. 

A 2022 systematic review looked at 11 studies and found that 66% of participants reported improvement in pain, function, and strength after conservative treatment, which included nerve gliding exercises. But most of the studies had a small number of patients. So there's a need for more research to make any firm conclusions. 

Nonetheless, experts recommend 3 months of conservative treatment to decrease symptoms and reduce the need for surgery. 

The prognosis for cubital tunnel syndrome is good. In one study, 90% of people with mild or moderate symptoms improved within 6 months of conservative treatment. 

Talk to your healthcare provider if your symptoms make it hard to do activities such as writing or buttoning clothes. You should also consult your provider if your symptoms worsen or don't improve after a few weeks. More severe cases might require surgery. 

What causes cubital tunnel syndrome? 

The ulnar nerve passes through the cubital tunnel at the inside of the elbow. Cubital tunnel syndrome occurs when the nerve is compressed or irritated at this spot. The cubital tunnel, which feels like a bony notch on the inside of your elbow, is also called the “funny bone” because when you hit your elbow on this spot, it tingles and hurts as it irritates the ulnar nerve.

Experts don't always know the exact cause of cubital tunnel syndrome. But the ulnar nerve doesn't have much protection at the elbow, so it can be vulnerable. 

Here are the leading suspected causes of cubital tunnel syndrome:

• Keeping your elbow bent for long periods

• Leaning on your elbow for periods

• Genetic predisposition due to the anatomy of your elbow

• Fluid buildup in your elbow

• Direct blow to your elbow (hitting your "funny bone")

Certain risk factors can also predispose you to developing cubital tunnel syndrome. These include:  

• Diabetes 

• Advancing age

• Elbow arthritis

• Prior elbow fracture or dislocation

Are there other treatments for cubital tunnel syndrome? 

In addition to the cubital tunnel exercises, the following treatments may help: 

• Wearing a neutral wrist splint or an elbow pad provides cushioning that can decrease ulnar nerve irritation. 

• You can also wear a cubital tunnel splint, foam elbow brace, or a soft towel around your elbow to prevent bending your elbow at night while you sleep. These treatments have been shown to ease symptoms. 

• A short-term dose of over-the-counter anti-inflammatories, such as naproxen or ibuprofen, can reduce inflammation and help with pain.

• Avoid activities that involve prolonged elbow flexing or resting on the elbow.

• A physical therapist or hand therapist can perform manual therapy, do an ultrasound, and evaluate you for splints.

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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