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Golfer's Elbow - Recommended Exercises

 
Key Points When Doing Exercises
 
  • The following exercises should be within the limits of pain.
  • Repeat the exercises 4 times a day.
  • You should aim for the recommended number of repetitions. 
  • If you find them hard to do aim to build up to the total number of repetitions over a few days.
 
 
 

Exercise 1  -  Golfer’s Elbow Stretch

  

 

In a standing position straighten the affected arm in front of you with the palm facing outwards.  Lift the wrist backwards and use the other hand grip the top of the fingers.  Pull gently backwards towards your body until you fell a stretch in the underside of the affected forearm.  Hold this for 30 seconds and then release.

 

Target Repetitions = 5  

 

 

 

 

presented by Urmston Physio Clinic

 

 

 

 

 
Exercise 2  -  Isometric Wrist Strengthening (Extension)
 
 

In a seated position place the affected forearm on arm of the chair with the palm face down.  Place the opposite hand the on back of the affected hand. Push the affected hand upwards using the opposite hand for resistance.  Hold this position for 10 seconds gradually increasing the resistance, then release slowly. This exercise should be pain free.  There should be no movement during this exercise

 

Target Repetitions = 15
 
 
 
 
 
 
 
 
 
 
Exercise 3  -  Isometric Wrist Strengthening (Flexion)
 
 

In a seated position place the affected forearm on a table with the palm face up.  Place the opposite hand on the front of the affected hand. Push the affected hand upwards using the opposite hand for resistance.  Hold this position 10 seconds gradually increasing the resistance, then release slowly. This exercise should be pain free.  There should be no movement during this exercise.

 

Target Repetitions = 15
 
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 

Exercise 4  -  Resisted Wrist Extension

 

 

Sit on a chair with arms.  Hold a light weight in the hand of your affected arm and place your forearm on the arm of the chair with your hand, palm down, over the edge.  Lower the hand towards the floor then back up slowly keeping the forearm on the chair arm. Select a weight that allows you to achieve the Target Repletion’s within the limit of pain.  This exercise can also be done with the arm rested on a table.

 

Target Repetitions = 15

 
 
  

presented by Urmston Physio Clinic

 
 
 
 
 

Exercise 5  -  Resisted Wrist Flexion

 

 

Sit on a chair with arms.  Hold a light weight in the hand of your affected arm and place your forearm on the arm of the chair with your hand, palm up, over the edge.  Lower the hand towards the floor then back up slowly keeping the forearm on the chair arm. Select a weight that allows you to achieve the Target Repetions within the limit of pain.  This exercise can also be done with the arm rested on a table.

 

Target Repetitions = 15

 
 
  

presented by Urmston Physio Clinic