Golfer's elbow is a painful overuse injury that causes irritation to the tendons on the rear inner side of the elbow. The muscles that control the fingers, commonly referred to as the flexor muscles, are attached to the medial epicondyle, the bony protrusion at the rear inner arm, by flexor tendons. When the contraction of the forearm muscles becomes excessive, the flexor tendons become damaged. Symptoms of golfer's elbow include localized pain and decreased range of motion.
Golfer's Elbow Stretch
Raise your left arm in front of your body so that it forms a 90-degree angle at the front of your body with the palm facing up. Grasp the fingers of your left hand with your right hand and pull backward until you feel a stretch in the flexor tendons. Hold this stretch for 15 seconds and repeat up to four times. Repeat with your right arm.
Wrist Extension
Hold a dumbbell in your left hand and place your left forearm on a flat surface such as a table or exercise bench with the palm facing up. Relax your grip on the dumbbell and allow the weight to fall backward so the wrist is at around a 90-degree angle. Slowly curl the wrist up until your palm and forearm are level. Hold this position for five seconds and return to the starting position. Perform three sets of 10 repetitions and then do the same with your right hand.
Tennis Ball Squeeze
Hold a tennis ball with equal pressure throughout all of your fingers. Raise your arm so that if forms a 90-degree angle with the front of your body. Squeeze the tennis ball as hard as you can and hold the grip for five seconds, then slowly relax the hand. Repeat this exercise 10 times and complete with opposite arm.
Static Triceps
Stand straight with your feet slightly spaced and bend your left arm to a 90-degree angle. Place your elbow firmly against your body and ball your hand into a fist with the thumb facing up. Push down against your other hand while you are tightening the flexor muscles. Hold the position for five seconds and relax for two seconds. Repeat 10 times and complete with opposite arm.
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