Standing Ulnar Nerve Mobilization

Muscles worked

Setup

1. Stand with a tall posture, feet hip-width apart, and shoulders relaxed.
2. Extend your target arm out to the side at shoulder height with your palm facing the ceiling.
3. Form an 'OK' sign by touching your thumb and index finger together, keeping the other three fingers extended.

How to do it

1. Bend your elbow and rotate your wrist to bring the 'OK' sign toward your eye, as if creating a 'monocle' or 'mask' shape.
2. Inhale as you bring the hand toward the face, and exhale as you return to the starting position or slightly tilt your head away to create gentle tension.
3. Perform 10-15 repetitions in a slow, rhythmic 'flossing' motion, ensuring you never hold a position of high tension.
4. Repeat the sequence on the opposite arm to maintain bilateral nerve health.

Form checklist

• Keep your shoulder blade depressed and avoid shrugging toward your ear.
• Move slowly and stop if you feel sharp pain, intense tingling, or lasting numbness.
• Maintain a neutral spine and avoid leaning your torso to compensate for lack of mobility.
• Focus on gentle, rhythmic tension rather than a deep, static stretch.

Pro tips

• Think of the nerve like a string; to 'glide' it, you should create tension at one end (the wrist) while releasing it at the other (the neck).
• Keep your breathing relaxed and deep to prevent the nervous system from 'guarding' or tightening up during the movement.

Make it harder

• Depress the shoulder girdle further throughout the movement to increase the baseline tension on the nerve path.
• Incorporate a simultaneous head tilt away from the active arm as the hand reaches the 'monocle' position to maximize the glide.

Frequently asked

What muscles does the standing ulnar nerve mobilization work?

The standing ulnar nerve mobilization primarily targets the forearms, and also works the rotator cuff as secondary muscles.

What equipment do you need for the standing ulnar nerve mobilization?

The standing ulnar nerve mobilization requires no equipment — just your body weight.

Is the standing ulnar nerve mobilization good for beginners?

Yes. The standing ulnar nerve mobilization is a beginner-friendly movement and a strong foundation to build on.

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