Golfer's Elbow Stretches & Exercises – Ask Doctor Jo

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Golfer’s Elbow, or medial epicondylitis, is when you have irritation on the inside of your elbow. These golfer’s elbow stretches and exercises should help relieve the pain. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/golfers-elbow

The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.

For stretching, put your arm straight out in front of you. With your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them.

Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

Finally you will do a bicep curl. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don’t let the band control you!

Related Videos:

Tennis Elbow & Golfer’s Elbow Pain Stretches:
https://youtu.be/DzGxrhY-ffs?list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5

Tennis Elbow Stretches & Exercises:
https://youtu.be/uFNhlBR-Ae0?list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5

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Doctor Jo is a Doctor of Physical Therapy.
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Golfer’s Elbow Stretches & Exercises:
https://www.youtube.com/watch?v=CzT3oE7DgWM

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.