Wrist & Arm Pain

Ulnar Nerve Glides

Ulnar nerve glides (aka ulnar nerve flossing) can help relieve a trapped ulnar nerve. But the ulnar nerve can be trapped anywhere from your neck to your wrist, so it’s best to find out specifically what is causing the nerve pain before trying nerve glides.

It is also very important to not do too many of these. Nerves are very fragile, and doing too many can irritate the nerve even more.

The first glide/stretch is what I call the birdman. When you make an “OK” sign with your fingers and bring it back beside or slightly behind your head, you might feel a big stretch going down the ulnar side of your arm into your pinky finger.

The next one is making a fist down by your side with it turned in towards you, then as you twist it and go back into extension, side bend your head away from that side.

Finally, is the “carry the tray.” This time you will side bend your head towards the same side. Keep your fingers straight, wrist straight, and elbow straight with your palm facing in front of you, bend your arm up like you are holding a tray. Keep your head side bend the whole time to give the nerve some slack.

Related Videos:

Neural Glides for Ulnar, Radial, and Median Nerves

Cubital Tunnel Syndrome, aka Nerve Entrapment

Wrist Ulnar & Radial Deviation with Elbow Flexion for Wrist Pain

Wrist ulnar and radial deviation with elbow flexion is a great way to help increase range of motion in the wrist and relieve pain.

To perform wrist ulnar and radial deviation with elbow flexion:

  1. Rest your elbow on a table top with your wrist hanging off the edge and your elbow bent.  

  2. Make a fist with your hand, palm facing down, and move your fist side to side.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

7 Best Golfer's Elbow Pain Treatments (Medial Epicondylitis)

Sponsored Content: This video contains paid product placement. Thank you to Simien for sponsoring this video and providing Doctor Jo with a free Golfer's Elbow Brace and Armbar to use. If you purchase the products from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a Golfer's Elbow Brace, or click here to purchase an Armbar.

Golfer’s elbow, or medial epicondylitis, is an inflammation on the inside of the elbow. It often comes from an overuse injury. This video shows you my top seven treatments for golfer’s elbow.

The first treatment is wrist flexion and extension active range of motion (AROM). This will help loosen up the muscles and get them warm to stretch.

Then you will go into a wrist flexor stretch. You can do this modified or with a full stretch. The wrist flexors go from the wrist and fingers all the way to the medial elbow.

Next, using a golfer’s elbow support brace is a great way to take pressure off the epicondyle by putting pressure on the muscle belly.

Now you want to strengthen the muscles. You can do this with a light weight like a soup or vegetable can. Make sure your movements are slow and controlled for wrist flexion and extension.

With an Armbar, you can do all kinds of exercises. This one is an eccentric wrist extension movement. 

You can also do stability exercises with the Armbar as well. For these, try to keep your arm and elbow still, and move just at your wrist. It’s sometimes hard to get, but it really works those muscles well.

The last treatment is soft tissue mobilization (STM). This is not a massage, even though that can be helpful. You want to move the tissue around to help break up scar tissue and adhesions.

Related Videos

Golfer's Elbow Stretches & Exercises

Elbow Pain

7 Best Tennis Elbow Pain Treatments (Lateral Epicondylitis)

Sponsored Content: This video contains paid product placement. Thank you to Simien for sponsoring this video and providing Doctor Jo with a free Tennis Elbow Brace and Armbar to use. If you purchase the products from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a Tennis Elbow Brace, or click here to purchase an Armbar.

Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video will show you my top seven treatments for tennis elbow.

The first treatment is wrist flexion and extension active range of motion (AROM). This will help loosen up the muscles and get them warm to stretch.

Then you will go into a wrist extensor stretch. You can do this modified or with a full stretch. The wrist extensors go from the wrist all the way to the lateral elbow.

Next, using a tennis elbow support brace is a great way to take pressure off the epicondyle by putting pressure on the muscle belly.

Now you want to strengthen the muscles. You can do this with a light weight like a soup or vegetable can. Make sure your movements are slow and controlled for wrist flexion and extension.

With an Armbar, you can do all kinds of exercises. This one is an eccentric wrist extension movement.

You can also do stability exercises with the Armbar as well. For these, try to keep your arm and elbow still, and move just at your wrist. It’s sometimes hard to get, but it really works those muscles well.

The last treatment is soft tissue mobilization (STM). This is not a massage, even though that can be helpful. You want to move the tissue around to help break up scar tissue and adhesions.

Related Videos:

Tennis Elbow Stretches & Exercises

Elbow Pain Relief

5 Ways to Relieve Wrist Pain

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Thermotex for sponsoring this video and providing Doctor Jo with a free Thermotex Platinum and Wrist Unit to use/review. If you purchase the product using the links/ads below, Doctor Jo will receive a commission.

Click here to purchase Thermotex Platinum.

Click here to purchase the Thermotex Wrist Unit.

If you have a wrist injury or ailment including arthritis, carpal tunnel syndrome, sprains and strains, ligament injuries, and overuse injuries, then this video will show you 5 ways to help relieve this pain including using far infrared heat.

Here are my top five ways to relieve wrist pain.

The first stretch is for your wrist flexors and extensors. Start off with your arm straight out in front of you. Bring your wrists upward to stretch your wrist flexors. If you need more of a stretch, push up with the other hand. Now bring your wrists downward or into flexion to stretch the wrist extensors. Hold each stretch for 30 seconds and do them three times each.

The second way to relieve pain is to use Far Infrared Heat. Far infrared heats the area with light vs. actual heat, so it can penetrate deeper into the area. A traditional heating pad usually only heats about 0.25 cm, but far infrared can go up to 6 cm, or 2.36 inches. It helps increase the circulation to the area to provide temporary relief.

The Thermotex Platinum and Wrist Unit are both great devices that use this Far Infrared heat therapy to help relieve pain.

Click here to watch my full review for the Thermotex Platinum, which also features more detailed info about far infrared heat.

Next you will do wrist flexion and extension. You can place your arm on a table or counter top, you can hold your elbow in your other hand, or you can hold your arm in the air. Make a fist with your palm downward. At your wrist, bend your fist downward into flexion. Hold it for just a few seconds and then bend it up into extension. Do this about 10 times each way.

Then you will do wrist pronation and supination. Bend your elbow to 90 degrees, and keep it by your side so you are getting the movement only at your wrist and elbow. Turn your wrist palm up for supination and palm down for pronation. If you need a little overpressure, you can use a hammer. The heavy end will help your wrist rotate further.

Finally, you will do radial deviation and ulnar deviation. Make a fist with your hand, and turn your wrist so your thumb is facing up. Bend your wrist up and down. Try 10 each way, and then work your way up as you get stronger.

Related Videos:

Using Far Infrared Heat for Pain Relief

5 Ways to Relieve Peripheral Neuropathy Foot Pain & Other Foot Ailments

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