Ulnar Nerve Flossing Pdf Download

Ulnar Nerve Flossing Pdf Download

Ulnar nerve flossing is a type of nerve gliding exercise that can help relieve pain, numbness, tingling, or weakness in the arm, hand, or fingers caused by compression or irritation of the ulnar nerve. The ulnar nerve is one of the three main nerves that supply the arm and hand. It runs from the neck, through the inside of the elbow (where the "funny bone" is), and into the little finger and part of the ring finger. Ulnar nerve flossing aims to improve the mobility and function of the ulnar nerve by gently moving it back and forth along its path.

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Ulnar nerve flossing can be done in different positions and variations, depending on the level of difficulty and comfort. Some common ulnar nerve flossing exercises are:

• Ulnar nerve glide floss 1 lying: Lie flat on your back, with your head resting on a pillow. Your shoulder and elbow should be at 90 degrees, and now bend your wrist backwards as if you were to put the palm of your hand on your ear. This is the starting position. Side-bend your head to the opposite side as you release the tension out of the wrist and arm by straightening it a little. This exercise can help with nerve pain in the arm. You can watch a video demonstration [here].

• Ulnar nerve glide floss 2 lying: Lie flat on your back, with your head resting on a pillow. Your shoulder and elbow should be at 90 degrees, with your head turned towards the affected side. This is the start position. Rotate your neck to the opposite side as you straighten your arm, and then bend your wrist. Make sure your palm is facing away from you. To return to the start, bring your shoulder back up to 90 degrees and rotate your head towards you, as you bring your palm towards your ear. This exercise can help with nerve pain in the arm.

• Ulnar nerve glide floss 3 sitting: Sit with good posture, and place your non-affected hand over your collar bone and shoulder on your affected side. Use this hand to hold down your shoulder blade to stop it rising up during the next part of the exercise. Join your thumb and finger on your affected side, making a ring. Lift your shoulder to 90 degrees as you hold the shoulder blade down with your opposite hand. Bend your elbow so the ring you made is positioned just above your shoulder. Bend your wrist back and forwards. You should feel the tension increase and decrease in your little finger. You can watch a video demonstration [here].

• Ulnar nerve glide floss 4 sitting: Sit with good posture, and place your non-affected hand over your collar bone and shoulder on your affected side. Use this hand to hold down your shoulder blade to stop it rising up during the next part of the exercise. Join your thumb and finger on your affected side, making a ring. Lift your shoulder to 90 degrees as you hold the shoulder blade down with your opposite hand. Bend your elbow so the ring you made is positioned just above your shoulder. Bend your wrist back as you side-bend your neck towards the affected side. Then bend your neck to the opposite side as you flex your wrist. You can watch a video demonstration [here].

• Ulnar nerve glide floss 5 sitting: Sit with good posture, and place your non-affected hand over your collar bone and shoulder on your affected side. Use this hand to hold down your shoulder to stop it rising up during the next part of the exercise. Now bring your fingers towards your collar bone (so your palm is facing upwards). To make the stretch stronger, lift your elbow up a little and back. You should feel some sensation into the little finger. Side bend your neck to the opposite side as you relax your wrist.

Ulnar nerve flossing exercises should be done slowly and gently, without causing any pain or discomfort. If you feel any sharp or shooting pain, stop immediately and consult a doctor or physiotherapist. You can do these exercises several times a day, as long as they do not aggravate your symptoms.

If you want to learn more about ulnar nerve flossing exercises, you can download a PDF file with detailed instructions and illustrations from [this link]. You can also read more about the causes, symptoms, diagnosis, and treatment of cubital tunnel syndrome, which is a common condition that affects the ulnar nerve, from [this link].

Ulnar nerve flossing exercises can be a helpful way to reduce pain and improve function in your arm, hand, or fingers. However, they are not a substitute for medical advice or treatment. If you have any concerns or questions about your condition, please consult a qualified health professional.