Muscle or tendon damage in the forearm causes golfer's elbow, or inflammation on the inside of the arm, near the elbow. Golfer's elbow contributes to pain, stiffness, wrist weakness and limited hand and elbow mobility. Excess stress and repetitive motions, including swinging a golf club, typing, painting and racket sports increase the risk of developing golfer's elbow. After pain subsides, stretches reduce muscular tension and help restore the affected muscles and tendons to a healthy state.
Forehand Stretch
The forehand stretch, or wrist flexion, elongates the forearm muscles and relieves tightness in the flexors due to golfer's elbow. Extend your affected arm directly in front of your body until it is parallel to the floor. Protect your elbow and bend it slightly. Turn the palm of your lifted hand toward the ground and wrap your other hand around your extended arm's fingers. Gently pull your affected arm's hand up and toward your body, stopping when you feel a stretch in the palm-side of your forearm. Hold this stretch for 20 to 30 seconds and repeat five times. For maximum benefits, do this twice a day.
Backhand Stretch
The backhand stretch, or wrist extension, reduces muscular tension and tightness in the forearms and the extensors. Lift your affected arm in front of you, stopping when it is parallel to the floor. Bend your elbow slightly and face your palm toward the floor. Wrap your other hand around your injured arm's hand, pressing your thumb against your injured hand's palm and resting your fingers on top of your affected hand. Slowly and gently push your injured arm's hand down, stopping when you feel a stretch in your forearm. Maintain this position for 20 to 30 seconds and repeat five times. Maximize benefits and do this stretch twice a day.
Wrist Bends
Wrist bends increase wrist and hand range of motion while improving wrist and arm mobility affected by golfer's elbow. Lift your affected arm in front of your body, parallel to the ground. Turn your palm toward the ground and bend your elbow slightly. Bend your hand so that your fingers face the ceiling and then lower your hand to parallel. Next, bend your hand so that your fingers face the floor and then return to the parallel position. Improve wrist range of motion and flexibility when you do this stretch five times, twice a day.
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