Ulnar Nerve Glide for Arm and Hand Nerve Health
Movement card
| Body area | Wrists, hands and forearms |
|---|---|
| Also called | Ulnar nerve floss |
| Works | Wrists, Hands, Forearms, Nerves of the arm |
| Type | Nerve glide |
| Position | Seated or standing |
| Hold | Not a hold |
| Reps | 3 to 5 |
| Sets | 1 |
| Sides | Each side |
| How often | Perform a few times throughout the day as needed. |
| Equipment | None |
| Office visibility | Low |
The ulnar nerve glide is a gentle movement designed to floss the ulnar nerve, which runs from your neck down to your hand. It involves a slow, controlled sequence of motions with your arm, wrist, and head.
This exercise is often used by people who spend long hours at a desk and want a quick movement break for their hands, wrists, and arms.
What the ulnar nerve glide works
This movement targets the nerves that travel through your arm. It creates a gentle gliding sensation along the nerve path, which you may notice in your forearm, wrist, and hand, particularly near your ring and pinky fingers.
How to do it
Starting position: Sit or stand tall. Bend your arm at a 90-degree angle, palm facing up. Touch your thumb and index finger to make an ‘OK’ sign, keeping other fingers straight.
- Keeping the ‘OK’ sign, rotate your wrist so your palm faces away from you and your other fingers point down.
- Slowly lift your arm up and back, bringing the ‘OK’ sign towards your face, as if putting on a mask over your eye.
- Gently tilt your head away from your raised arm to increase the sensation.
- Move smoothly and gently through the motion without holding the end position.
- Slowly return to the starting position to complete one repetition.
What you should feel
You should feel a gentle pulling or stretching sensation along the inside of your forearm and elbow, possibly extending into your ring and pinky fingers. This movement should never be painful. If you experience any sharp or shooting pain, or if numbness and tingling worsen, stop the exercise.
Common mistakes
- Moving too quickly or forcing the movement.
- Shrugging your shoulder up towards your ear.
- Holding your breath.
Make it easier or harder
- Easier: Move through a smaller range of motion.
- Easier: Do not add the head tilt.
Fitting it into a desk day
The ulnar nerve glide is a quiet and discreet exercise you can perform while seated at your desk. Because it has low visibility, you can easily fit a few repetitions in between tasks or during a phone call to give your arms a short break.
Quick questions
How many ulnar nerve glides should I do?
You can perform three to five repetitions on each side. The movement can be done a few times throughout the day as you feel you need it.
Should I hold the stretch at the end?
No, this is a gliding motion, not a static stretch. Move smoothly and gently through the movement without holding the end position.
What if the movement feels too intense?
To make it easier, move through a smaller range of motion. You can also perform the arm movement without adding the head tilt.
When to see a doctor or physio
Pay attention to how your body feels during and after this movement. You should stop and consult a doctor or physical therapist if you experience any sharp, shooting, or radiating pain.
- Sharp, shooting, or radiating pain.
- Numbness or tingling that worsens or does not go away after the exercise.
Skip it or ask first if:
- You have a recent injury to your neck, shoulder, elbow, or wrist.
- You have been diagnosed with a condition like cubital tunnel syndrome, unless cleared by a healthcare professional.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.