ULNAR NERVE ARM EXERCISES During the completion of these exercises you may experience some discomfort which is normal and does not mean you are doing any further harm. If 0/10 is no pain and 10/10 is the worst pain imaginable, we suggest that you work to a level no greater than 3/10 during the exercise.
Complete the movement slowly and gently, in a controlled manner Do not aggravate your pain or symptoms
It is common to experience some delayed pain following these exercises, however your symptoms should not increase overall. Providing this delayed pain does not continue to worsen, it is ok to carry on with the exercises.
You may feel a slight pull or discomfort, this is normal
As a guide, start with around 20-30 reps up to twice a day, unless recommended otherwise by a healthcare professional, such as a physiotherapist. You can increase or reduce the number of reps and sets based on your level of pain.
Wash Your Face [EASY]
REPS:
SETS:
TIME:
DAILY:
to wash your face, have 1 Pretend your palm facing towards you as you complete the movement
on slowly rotating your hand 2 Focus into different positions as shown in the photos
Throw the Dart [MEDIUM]
REPS:
SETS:
TIME:
DAILY:
you are holding a dart 1 Imagine between your thumb and first finger the dart away from you by 2 Throw extending your elbow, and finishing with your hand in a side on position, with all fingers pointing down towards the floor
Don’t Listen [HARD]
REPS:
SETS:
TIME:
DAILY:
exercise involves you pretending 1 This not to listen by raising your hand to cover your ear
palm should start by your side 2 Your facing your body, then to complete
the movement, raise your hand up towards your heads to cover your ear with the palm of your hand
further you rotate your hand 3 The backwards, the harder the exercise
P H Y S I O T H E R A P Y
N E R V E
Visit our website for more information and advice:
E X E R C I S E S
www.providephysio.org.uk
PFS-3723-2028-01