How to Stretch a Golfer's Elbow

Medial epicondylitis is more commonly known as golfer's elbow. Swinging a golf club require repetitive stretching and twisting of the forearm, a motion that puts strain on the muscle and tendons of your inner elbow. When the muscles become inflamed, the subsequent pain is routinely treated through strengthening exercises and stretches to help the muscles of the arm compensate for weakness in the inner elbow. Though a doctor can properly diagnose golfer's elbow, stretching prior to golfing can also prevent future pain and discomfort.

Things You'll Need

  • Table
  • Chair
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Instructions

  1. Wrist Extension

    • 1

      Stand an arm's length away from a wall.

    • 2

      Place the hand of your injured arm against the wall, with your fingers facing down and the back of your hand flat on the wall.

    • 3

      Lean into the wall to apply pressure until you feel a gentle stretch down the outside of your wrist and forearm.

    • 4

      Hold the stretch for 15 seconds. Relax and repeat five times.

    Wrist Extension Press

    • 5

      Stand an arm's length away from a wall and place the hand of your injured arm on the wall, with your fingers facing down and your palm flat.

    • 6

      Apply slight pressure to your hand until you feel a stretch from your inner elbow to your wrist.

    • 7

      Hold the position for 20 seconds. Relax and repeat the motion five times.

    Wrist Extension Variation

    • 8

      Grip the fingers of your injured arm with your free hand.

    • 9

      Pull your fingers up and back while keeping your arm on the table.

    • 10

      Once you feel a stretch in your forearm, hold the position for 15 seconds. Repeat the movement five times.