If you’ve ever felt a weird tingling, numbness, or weakness in your ring and pinky fingers – especially after a long day at your desk – you might be dealing with something called ulnar nerve entrapment.
This happens when the ulnar nerve, which runs from your neck down to your hand, gets compressed – usually around the elbow (think: leaning on your desk too much) or wrist. Over time, this can lead to discomfort, weakness, or even coordination issues in your hand.
The good news? You don’t need a gym or fancy equipment to get relief. These ulnar nerve entrapment exercises are quick, easy, and can be done right from your desk chair. At Triangle Physiotherapy (with clinics in Mississauga, Etobicoke, and North York), we recommend these as part of early treatment and prevention strategies.
1. Ulnar Nerve Glide (“The Waiter Stretch”)
This is one of the most effective exercises for gently mobilizing the ulnar nerve. Think of it like flossing for your nerve – helping it move more freely through tight spots.
How to do it:
- Sit up straight in your chair
- Bring one arm out to the side, palm up, as if holding a tray
- Slowly bend your elbow and bring your hand toward your face
- Then reverse the motion, extending the arm again
- Repeat 10 times per side
Tip: You should feel a gentle stretch or tingling – not pain. If it’s too intense, shorten the range of motion.
2. Elbow & Wrist Stretch
If your job involves typing or using a mouse all day, this combo stretch hits two major tight areas – your inner elbow and forearm.
How to do it:
- Extend your arm out in front of you, palm facing up
- Use your other hand to gently pull your fingers back toward the floor
- You’ll feel the stretch in your forearm and possibly your elbow
- Hold for 15-20 seconds, then switch sides
- Repeat 3-4 times per arm
Bonus: This also helps with general wrist and forearm tightness caused by desk work.
3. Desk Shoulder Rolls & Posture Reset
This may seem too simple, but it’s surprisingly effective. Poor posture can cause or worsen ulnar nerve issues by increasing pressure through the neck and shoulder area.
How to do it:
- Sit tall, feet flat, shoulders relaxed
- Slowly roll your shoulders backward in a circular motion 10 times
- Then, pull your shoulder blades together (like you’re pinching a pencil between them)
- Hold for 5 seconds, release, and repeat 10 times
Why it works: Better posture opens up the space where nerves travel, reducing compression at the source.
When to Seek Help
If symptoms continue, like persistent tingling, numbness, or weakness, don’t wait. Professional physiotherapy for ulnar nerve compression can make a world of difference. At Triangle Physiotherapy, our team in Mississauga, Etobicoke, North York and more creates personalized treatment plans combining manual therapy, nerve gliding, strengthening, and posture correction.
Take 5 Minutes for Your Nerves Today.
Your body (and your fingers) will thank you.
Book your appointment with us today at trianglephysiotherapy.com
