Arm Exercises for Golf Elbow

Golfer's elbow (also called medial epicondylitis or wrist flexor tendonitis) is a painful inflammation of the muscle tendons that attach to the bony bump (medial epicondyle) on the inside of the elbow. These muscles work to bend (flex) your wrist. Although golfers are prone to this condition because of the nature of swinging a golf club, anyone who overuses these muscles can get golfer's elbow. The purpose of arm exercises for golf elbow is to stretch and strengthen the muscles.

Stretching Exercises

• The University of Michigan Health System recommends the follow stretching exercises, which you can do soon after the injury. Do three sets of 10 for each stretch.

  First, slowly bend your wrist forward and backward as far as you can without excess pain.

  Next, stretch your wrist. Keep your elbow straight during this stretch. With one hand, bend the opposite wrist down by pressing the back of your hand and holding it for 15 to 30 seconds. Then, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds.

  For mobility, bend your elbow 90 degrees and keep the elbow at your side and bent throughout this exercise. Turn your palm up and hold for five seconds. Slowly turn your palm down and hold for five seconds.

Strengthening Exercises

• When the stretching is nearly painless, you can add these strengthening exercises. A can of soup or hammer makes a great starting weight. Start with one-half to one pound and work up to four or five pounds over time. Do three sets of 10 for each exercise.

  To strengthen the wrist flexion, hold the weight in your hand with your palm facing up. Bend your wrist upward. Slowly lower the weight and return to the starting position.

  To strengthen wrist extension, hold the weight in your hand with your palm facing down. Slowly bend your wrist upward. Slowly lower the weight to the starting position.

  To strengthen your grip, squeeze a rubber ball and hold for five seconds.

  To strengthen the movement of your forearm, hold a weight in your hand and bend your elbow 90 degrees, keeping the elbow at your side. Slowly rotate your hand palm up and then palm down.

  To strengthen elbow flexion and extension, hold a weight with your palm face up. Slowly bend your elbow so that your hand approaches your shoulder. Then lower the weight slowly until your elbow is completely straight.