Forearm Golf Exercise

Exercise your hands, wrists and forearms to improve your golf game and prevent injuries. Simple warm-up and cool-down motions performed on the course will increase blood flow to the muscles and increase range of motion in the joints. Consistent stretching and strengthening exercises increase power, endurance and flexibility in the arm and hand muscles. Upper extremity strength and range of motion are essential to preventing common golf injuries to the elbow, forearm, hand, wrist and thumb.

Warm-Up

Warming up the body before any physical activity is important. According to physical biomechanics and kinesiology expert, Paul Check, "A full golf swing places such a load on the body that it is equivalent to a four-repetition-maximum lift in the gym." This statement stresses the importance of warming up before golfing. A general body warm-up with emphasis on the forearms and wrists works best. Dynamic motions such as holding a club in each hand and performing elbow and wrist motions in all planes will supply ample blood flow into the forearm muscles.

Cool Down

A proper cool down after physical activity is important in preventing injuries and unfortunately is often neglected. After golfing, slow maintained static stretches are very beneficial to the upper extremity. Holding a comfortable stretch in the forearm muscles for 20 to 40 seconds develops flexibility and prevents common elbow, wrist and thumb injuries sustained while golfing.

Forearm Strengthening

Strengthen the forearm muscles for golf at the gym or at home with a barbell, two dumbbells or resistance bands. Forearm and wrist exercises including hammer curls, wrist curls, reverse wrist curls and farmer's walk condition the forearm muscles for golf by building power and endurance in the forearm and gripping muscles.

Hand Strengthening

The entire upper extremity works as a synergistic unit. Strengthening the hand also strengthens the forearm since many of the muscles that move the hand originate in the forearm. Hand grippers are available in various resistance levels and can be utilized anywhere. Grip balls and grip putty are simple tools that have the capability to work the fingers individually. Breaking match sticks with the fingers is a hand strengthening exercise recommended by old-time strong man Edward Ashton. Place a matchstick, golf tee or pencil between the last knuckle and nail of the index and ring fingers. The middle finger is placed on top of the match. Keep your fingers straight and press downward with the middle finger and upward with the index and ring fingers.

Forearm Massage & Stretching

Combine massage and stretching to increase flexibility, break up tightness and prevent injuries. This therapeutic combination can be performed before, during, and after a round of golf or training session. Massage your forearm muscles for about 15 seconds. Hold your arm in front of you with your elbow straight and palm facing upward. Extend your wrist by bending it toward the floor and apply downward pressure with your opposite hand until you feel a slight stretch in the forearm. Maintain this stretch for 20 seconds, then repeat with the opposite arm.