Hey everybody it's Doctor Jo, and today I'm going to show you some ulnar nerve
glides. so let's get started.
Before we start if you
haven't already make sure you click the subscribe button, and if you'd like
notifications when all my videos come out,
make sure you ring that Bell. so nerve glides also called nerve flossing is
different than stretching the nerve. nerves are very fragile vessels, so when
you stretch them even when you glide them, sometimes it can over irritate it.
so you have to be really really careful with these. I always tell people just do
one set of 10 repetitions, once a day. so don't, the more is not the better. if you
overdo these, you will just flare up the nerves even more, so even though I'm
going to show you a couple ways in this video, I really only recommend you either
doing two or three of each one, or just doing one set one day and then come back
and watch the video and then do the second one the second day because if you
try to do all three of these, ten each, you might irritate that nerve. especially
if it's already irritated anyways. so the nerves especially the ulnar nerve can be
trapped in the neck, it can be trapped at the elbow, and it can also be trapped at
the wrist. so it's really important if you're feeling that nerve pain which
runs along that ulnar nerve along the pinky area here, up here, you want to find
out where it's coming from. so you can get a proper diagnosis. so with all that
said, the first one is the Birdman and if you can do that you probably don't have
a nerve issue. so basically making the okay sign. this one I would almost say
borderlines a stretch, so be very careful with it. you want your elbow bent
you want to make an okay sign and you're just gonna turn back taking your pinky
behind you. so you don't have to go over your face like me, but even right here
because I'd have shoulder issues in the past, I can feel it going through my
pinky. so if you get here and you feel it just go to there. don't push that nerve
tingling, but if you can get a little bit further back
each time without it being painful, then do that. but you really want to extend
that wrist or bend it back as you come back, or the proper drinking position
where your pinky goes back, but remember just ten of those. so the next one is
going to be you're holding your arm straight down with your elbow straight.
your wrist is going to be flexed in and your fingers are going to be flexed in.
so with this one again, some people might be feeling the nerve
right here with that. so if you're feeling that, maybe you just do this one a
couple times, but if you're not feeling that a whole lot, what you're gonna do is
as you do the hand movement you're gonna side bend your head away. and what you're
doing is you're just turning your your arm and your wrist out and back a little
bit. so you're extending that arm back as you turn it out, and while you do that
you're side bending and then coming back in. so again if your nerve is really
irritated, you're probably going to feel it through that pinky area. so if you're
feeling it a lot, don't go back a lot just come in. sorry that wasn't quite a
side bend, but just side bend with your head. go back twisting that arm outwards.
so again only ten of these at a time don't overdo it. so the last one I'm
going to show you is a little bit more interesting. it's kind of like the
Birdman going back but you're just doing it almost I call it the carrying the
tray. so what you're gonna do this time is you're gonna put your hand outwords,
but you're gonna side bend your head towards that side. so you're taking a
little bit of slack off of that nerve so you're coming this way, and then you're
still keeping your head side bend. you're gonna bend that elbow and then Bend back
your wrist into extension with your hands flexed. so then you're holding a tray.
if you have ever done a restaurant work, which I haven't, I'm not coordinated
enough for that, but then going back down and then coming back up. but see I'm
keeping that side bend the whole time because I don't want to over stress that
nerve. so I'm taking the slack off of it here and
back down. so everything's straight fingers out bend that elbow, bend that
wrist, keep those fingers straight. so once again ten repetitions one set. so
don't try and do all three of these at one time or you really might over work
that nerve, and then you're going to get that tingling sensation all day, maybe
even into the night. so if you have any questions, leave them in the comment
section. if you'd like to help support my channel, click on the link up here to
find out how, and don't forget to subscribe by clicking down here. and
remember, be safe (only do 10), have fun, and I hope you feel better soon.