Golfer's Elbow Stretches & Exercises - Ask Doctor Jo

The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.

For stretching, put your arm straight out in front of you. With your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them.

Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

Finally you will do a bicep curl. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don't let the band control you!

Related Videos:

Tennis Elbow & Golfer's Elbow Pain Stretches:

Tennis Elbow Stretches & Exercises:

===========================================

SUBSCRIBE for More Videos:

=======================================

Doctor Jo is a Doctor of Physical Therapy.

=======================================
Golfer's Elbow Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[asmrspa]

I need to stretch a lot of different muscles due to mild cerebral palsy. I'm very thankful to have found your channel.

[YSONG-cego]

You are so generous. I do appreciate your exercises. Thank you so much, my dear Dr. Jo!

[krichard]

Thank you!! Feeling the benefit already :)

[homeworkouthealthhub]

Thank you! I have been experiencing symptoms for almost 3 months. Physical therapy is very expensive through my insurance plan. I feel a lot of pain when I am trying to get to sleep at night so I prop the painful arm up and sleep on my good side. Really getting frustrated and it's keeping me from workouts for my arms. Hopefully you can help me! Thank you so much. Will definitely be doing these exercises/stretches. 😁👍

[Style]

Been struggling with Golfer´s elbow for over a year now, really hope following along will help.
Thanks for the effort tho!

[ken]

I have tendonitis in my wrists as a result of repetitive typing. I have managed it through hand exercises and upper body yoga. Several months ago I noticed a bump on my right elbow. I talked to my GP and he dismissed it as fatty tissue. I did some research online and realized it was golfers elbow. Because I am right-handed, it's only on my right elbow. I use my mouse a lot. I came across this video and have been performing the exercise daily and I have gotten very good results. The size of the tissue has definitely decreased. It's not back to the normal sized but it's getting there. Thanks you so much for posting this video.

[rachaelwilder]

You're so awesome!! i am going to try all of this. I tend to overdo it with corrective exercises, which defeats the purpose, so I love it that you start easy/gentle and work your way up! I am a massage therapist, so repetitive stress injuries are...STRESSFUL!! I can't really rest it, so it's great to have proactive options for healing, and then I can share with my clients! Thank you!

[kennedysawyer]

Thank you i have this tension from working out and bicep curls and this really helped!

[Sayless]

I am wondering when it would be acceptable to start streching after an injury. I am currently dealing with a lot of daily pain and i am not sure whether i should let my elbow rest more before beginning streches.

[TheHarmonicaBarge]

I read that stretches can aggravate the injury in the first 2 wks of a treatment programme, is this true?

[patgriffin]

Hi Pat from England, just seen your video, am going to give it a try.

[joebolinger]

Thank you for the video. Is this meant to be a treatment regimen, or is this for prevention, or both?

[champikawickramaratne]

Thank you! Great information. Very helpful!!!

[justanaveragedude]

I have it bad on both elbows. I throw boxes for a living. Weight ranges from ounces up to 50 pounds or so. I throw 8-10 thousand boxes per night 4 nights a week. It is really rough. Some days are worse than others. But they haven't ever hurt like this before. That's why I'm here! I don't think anything significant is wrong. Just probably need to stretch a little more throughout my shift!

[patriciaebert]

Thank you for the video. Very helpful as a refresher course. I have it in my dominate arm and hurts very badly.

[joecantero]

Thanks doc Joe just got diagnosed now work out time.

[JackSparrow]

How many days do I have to do it to make it heal ?

[TD-nfqo]

Thanks for these videos! I was diagnosed with Ehlers Danlos recently...also tennis elbow in both arms. But after watching both your videos, I think it's more of Golfers Elbow than Tennis. It seems your exercises differ slightly - in your opinion, is there any harm in doing both sets of exercises or would one cause more pain for the other muscles if that makes sense? :)

[Auusieguy]

Hi and thanks Dr Jo I'm a 60 y o male who exercises virtually everyday and have just developed Golfer's Elbow on both arms. I think it was due to increasing weights in the gym plus repetitive injury from swimmig with paddles. My question is ..I obviously want to exercise still and the smart thing is within the limits of pain. Would it be best to reduce the weight? or reps and sets? in my weight workout. As an overuse injury I am thinking that reducing reps would be better? So low reps with heavy wt is better or high reps with medium wt better for less stress on the joint?
Likewise in swimming ditching the paddles for a while would put less stress on the elbow. I find RICE ing it has little effect but should I continue to do it post workout?
I know the answer is a length of string but what sort of recovery time frame should I be looking at? I've been a swimmer, basketballer, tricep user most of my life - could an inbalance with my bicep contribute to this condition, I also have weak forearms and often can't complete sets of lat pulldowns due to wrist pain / lack of grip strength.
Appreciate any feedback