Top 9 Exercises for Pinched Nerve in Elbow

Estimated Reading Time: 7 minutes read

Hey there, friend! Have you ever experienced that annoying tingling, numbness, or even pain in your elbow? You know, that feeling like you’re shaking hands with a cactus? Well, I have some news for you: it might be a pinched nerve in your elbow. 

But don’t worry, I’ve got your back (or should I say your elbow) with some helpful information and exercises to help you manage this pesky problem. So, buckle up, and let’s dive into the world of pinched nerves together!

Picture this: a nerve in your elbow is getting squished by surrounding tissues like bones, cartilage, muscles, or tendons. Ouch! That’s what we call a pinched nerve. It happens when too much pressure disrupts the nerve’s function, causing all those not-so-pleasant sensations. 

Some common causes include repetitive movements (looking at you, tennis players), poor posture (I see you, slouchers), and injuries (we’ve all been there).

Now, before you start planning your elbow’s retirement party, let’s chat about how to get a proper diagnosis. It’s always a good idea to consult a healthcare professional if you suspect a pinched nerve. 

They might perform a physical examination, nerve conduction studies, or even some fancy imaging tests like X-rays, MRIs, or ultrasounds. You know, the works!

The Role of Exercise in Managing Pinched Nerves in Elbow

Dealing with a pinched nerve in your elbow can be a real pain, but incorporating regular exercise into your routine can make a world of difference. Exercise helps manage the pain and improves overall function, allowing you to get back to your daily activities with ease. Here’s how exercise can help:

• Relieving pressure on the nerve: Targeted exercises can release the tension surrounding the pinched nerve, providing instant relief from the pain.
• Reducing inflammation: Exercise increases blood flow to the affected area, reducing inflammation and promoting healing.
• Restoring strength and flexibility: By working on the muscles around the elbow, you can regain lost strength and improve flexibility, making daily tasks much easier to perform.

Key points to remember:

• Be consistent with your exercise routine to experience lasting relief and prevent the recurrence of pinched nerve symptoms.
• Always warm up before starting your exercises to ensure optimal blood flow and prevent injury.
• Listen to your body and adjust the intensity of your exercises as needed. Consult your healthcare professional for guidance if you experience increased pain or discomfort.

Incorporating exercise into your daily routine can be a game-changer when it comes to managing pinched nerve pain in your elbow. With dedication and consistency, you’ll be on your way to a pain-free life in no time!

9 Effective Exercises for Pinched Nerve in Elbow Relief

Before we dive into the exercises, let’s talk about warming up. Getting your body ready for action is essential before you start flexing those muscles. 

A gentle warm-up, like walking or light stretching, can help increase circulation and flexibility. And remember, listen to your body! If any exercises cause pain or worsen your symptoms, it’s time to hit the brakes and consult your healthcare provider.

Alright, without further ado, let’s get to the exercises! We’ve got nine fantastic moves to help you show that pinched nerve who’s boss:

1. Ulnar Nerve Glides

2. Bicep Wall Stretch

• Stand next to a wall, with your affected arm closest to it.
• Extend your arm behind you and place your palm flat against the wall.
• Slowly rotate your body away from the wall until you feel a gentle stretch in your bicep.
• Hold this position for 30 seconds.
• Release and repeat the stretch 2 more times for a total of 3 repetitions.

3. Tricep Stretch

• In either sitting or standing, bend the elbow on the side you intend to stretch, then raise the elbow so that it’s pointing towards the ceiling.
• Take the opposite hand and grab the raised elbow.
• Gently pull back on the elbow until a stretch is felt in the triceps.
• Try to hold for at least 30 seconds.
• Repeat the stretch 2 more times for a total of 3 repetitions.

4. Wrist Flexor Stretch

• Straighten your arm and bend your wrist as if signaling someone to “stop.”
• Use your opposite hand to gently apply pressure across the palm and pull it toward it until you feel a stretch inside your forearm.
• Hold for 30 seconds.
• Repeat 3 times, then move to the other arm.
• Repeat throughout the day.

5. Wrist Extensor Stretch

• Stretch your arm out in front of you with your fingers pointing forward.
• Flex the wrist, pointing the fingers towards the floor. 
• Using the opposite hand, place it on the top of the other hand and give a gentle push down until you feel a stretch. 
• Hold for at least 30 seconds.
• Repeat this stretch for a total of 3 times. 

6. Wrist Curls

• Sit in a chair with a soup can or lightweight in your hand.
• Rest your elbow on a table, with your palm facing upward and your wrist in a neutral position.
• Keep your forearm still and isolated, and lift your wrist by curling it toward your body.
• Hold the contraction for a few seconds, then slowly return to the starting position.
• Remember to isolate the wrist and avoid using your forearm to lift the weight.
• Repeat the movement for 10 repetitions and 3 sets, and gradually increase the weight or resistance as you progress.

7. Wrist Lifts

• Sit in a chair with a soup can in your hand with your palm facing down, and put your elbow on the arm of a chair (your knee) comfortably.
• Keep your palm facing down, and lift your wrist toward your body by curling it. Slowly return to the starting position (this is the most important part of the exercise).
• Isolate the motion to the wrist, leaving the remainder of the arm still. If this is too hard, perform the movement without any weight first. 
• Repeat 10 times and 3 sets.

8. Bicep Curls

• Stand with both your feet in the middle of the resistance band, holding one end of the band in one hand.
• Keep your arms straight and by your sides, with your palms facing forward.
• Slowly bend your elbow, bringing your hands towards your shoulders while keeping your elbows close to your sides.
• Hold a moment, then slowly straighten your arms to return to the starting position.
• Repeat the movement for 8 repetitions, then switch to the other arm.
• Aim for 3 sets of this exercise.

9. Tricep Extension with Resistance Band

• Stand in the middle of the band with one foot, holding the other end of the band with both hands.
• Extend your arms straight up above your head.
• Lower the band behind your head, bending at the elbow and keeping your elbows pointing forward.
• Extend your arms back up, straightening your elbows.
• Repeat the movement for 10 repetitions, then switch to the other arm.
• Aim for 3 sets of this exercise.

Conclusion

Well, there you have it! We’ve explored the wonderful world of pinched nerves in the elbow and discovered some exercises that’ll help you manage the pain and get back to living your best life. 

Remember, always consult a healthcare professional for a proper diagnosis, and listen to your body when performing exercises. After all, your body knows best!

In conclusion, taking care of your elbow and its pesky pinched nerve doesn’t have to be daunting. With the proper guidance and a little humor, you can navigate the road to recovery with a smile. 

So, go forth, my friend, and show that pinched nerve who’s boss! Happy stretching and strengthening! Your elbow will be forever grateful, and you’ll be back to your regular activities in no time.