Ulnar Nerve Floss: A Gentle Exercise for Numbness and Tingling in the Arm

Have you ever experienced numbness or tingling in your ring finger and pinky finger? Maybe your elbow aches after working at a desk all day, or your hand falls asleep while driving or sleeping. These symptoms can sometimes be caused by irritation of the ulnar nerve.

One exercise we commonly prescribe is the ulnar nerve floss, also called an ulnar nerve glide. This gentle movement helps the nerve move more freely through the surrounding tissues without placing excessive tension on it.

What Is the Ulnar Nerve?

The ulnar nerve begins in your neck, travels through your shoulder and arm, passes behind the inside of your elbow (the "funny bone"), and continues into your hand. It provides sensation to your ring finger and pinky finger and helps control many of the small muscles in your hand.

When the nerve becomes irritated or compressed anywhere along its path, you may experience:

• Numbness or tingling in the ring and pinky fingers

• Burning or aching on the inside of the elbow

• Hand weakness or decreased grip strength

• Symptoms that worsen when your elbow stays bent for long periods

• Discomfort while typing, talking on the phone, or sleeping

How to Perform an Ulnar Nerve Floss

1. Stand or sit with good posture.

2. Extend your arm out to the side at about shoulder height.

3. Bend your elbow so your palm faces toward your face, almost as if you are holding a tray or making a "waiter's" position.

4. Gently bend your wrist backward and spread your fingers.

5. Slowly move your hand toward your face while tilting your head away from the arm.

6. Then move your hand slightly away while bringing your head back toward neutral.

7. Continue this smooth, gentle motion for 10–15 repetitions, 3x per day.

   
   

The movement should be slow and controlled. You may feel mild tension, but you should not reproduce significant numbness, pain, or lingering tingling.

If you're experiencing numbness, tingling, or pain in your arm or hand, don't ignore it. Early treatment can often prevent symptoms from becoming more persistent.

Our team at Tennessee Back Pain Center can evaluate your condition, determine whether your symptoms are coming from the neck, elbow, wrist, or another source, and create a personalized treatment plan to help you get back to doing what you love.