5 ways to avoid the Golfer’s elbow

Golfer’s elbow also known as medial epicondylitis is caused by damage to the muscles and tendons that control your wrist and fingers. The damage is typically related to excess or repeated stress — especially forceful wrist and finger motions. Improper lifting, throwing or hitting, as well as too little warmup or poor conditioning, also can contribute to a golfer's elbow. It can be caused also due to the following

1: racket related sports

2.Throwing sports.

3. Weight training

4.forceful repetitive occupational movements like construction, plumbing and carpentry

We recommend a few stretching exercises to get rid of golfer’s elbow

1.wrist extension stretch

No equipment is needed in this particular stretch

  • Straighten your right arm with palm facing outwards
  • With your left arm stretch the right palm towards the body
  • Continue this for 15 seconds 
  • Repeat for 5 times and then repeat for the other arm

wrist extension stretch

2.wrist flexion stretch

No equipment is required for this stretch

  • Straighten your right arm with your palm facing downwards
  • With your left arm stretch the right palm downwards towards the body
  • Continue for 15 seconds 
  • Repeat for 5 times and then do it with the second arm

wrist flexion stretch3. Wrist extension

Weights of 1 lb, 2 lb or 3 lb are required

  • Rest your arm on the table such that the wrist is rested at the edge of the table and the elbow is bent
  • Hold the weight of 1 lb in the palm facing downwards.
  • Lift the weight upwards using your wrist.
  • Hold it up for 1 second then rest the palm using the wrist again for 3 seconds
  • Repeat the motion 20 times then change the arm.

Wrist extension4. Wrist flexion

Weights of 1 lb, 2 lb or 3 lb are required

  • Rest your arm on the table such that the wrist is rested at the edge of the table and the elbow is bent
  • Hold the weight of 1 lb in the palm facing upwards.
  • Lift the weight upwards using your wrist.
  • Hold it up for 1 second then rest the palm using the wrist again for 3 seconds
  • Repeat the motion 30 times then change the arm.

Wrist flexion5. Forearm Supination & Pronation

Weights of 1 lb, 2 lb or 3 lb are required

  • Rest your arm on the table such that the wrist is rested at the edge of the table and the elbow is bent to 90 degrees
  • Your palm should be facing downwards.
  • Start a motion with your wrist with the palm facing upwards after the rotation
  • Then go back to the start position
  • increase the repetitions and weight with no increase in pain
  • Then change to the other arm

Forearm Supination & Pronation


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