As an athlete, you constantly stress your muscles and tendons. This can lead to inflammation and pain, especially in the elbows. Golfer’s elbow is a condition that affects the tendons in your forearm, just below your elbow joint. The good news is that you can do exercises to help relieve the pain and inflammation.
The following seven stretches are easy to perform and will help loosen up the muscles and tendons in your forearm.
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What Is a Golfer’s Elbow?
Golfer’s elbow, whis is also known as medial epicondylitis, is a medical condition affecting the forearm muscles and tendons. It is caused by the repetitive wrist, arm, and grip motions that are common among golf athletes. Despite its name, the golfer’s elbow doesn’t just affect athletes who play golf; individuals who engage in repetitive motions of the arms and wrists commonly suffer from it.
Symptoms may include inflammation and tension along with pain radiating from the inside of the elbow to surrounding areas such as the back of hands and upper arms. Treatment is based on relieving physical stress on the affected area, so anti-inflammatory medications or corticosteroid injections may be recommended. Additionally, rest, physiotherapy, or even surgery can be used to reduce painful symptoms associated with the golfer’s elbow.
7 Easy-to-Perform Stretches for a Golfer’s Elbow
So, how does one relieve pain associated with a golfer’s elbow? One of the best ways to manage symptoms is by performing stretches and exercises that target the forearm muscles. Here are seven of them:
Wrist & Forearm Soft Tissue Rolling
Wrist and forearm soft tissue rolling is a beneficial healing practice that should not be overlooked. Used as both a preventative and rehabilitative measure, the technique utilizes deep myofascial release to reduce stiffness and tension to help restore the full range of motion.
In addition to reducing fatigue and alleviating post-exercise inflammation, this form of self-care can also improve energy circulation and promote relaxation in the affected area. When done properly, wrist and forearm soft tissue rolling is a simple but powerful way to treat aches, pains, strains, and more.
Wrist Flexion Isometric Exercise
Wrist flexion isometric exercise is a strength training technique that involves the contraction of muscles with no visible movement. This type of exercise activates both the forearm and hand muscles, helping individuals increase grip strength, reduce wrist pain, and improve dexterity.
Using maximum muscle tension for a specific amount of time trains the body to become more resistant to fatigue so that tasks requiring increased muscle endurance can be performed. In addition, wrist flexion isometric exercise effectively builds stable and durable wrist joints while reducing your risk of future injury.
Wrist Flexion Extension Stretch
Strengthening musculature in the wrists is important for individuals from various professions and lifestyles. Wrist flexion isometric exercise is an effective technique to strengthen the muscles without needing additional equipment. This exercise requires the participant to curl their fingers inwardly towards their palms and apply force against an immovable object, such as a wall or table, to create tension in their wrist muscles.
Upon applying this exercise consecutively, athletes, office workers, and anyone with repetitive motions can reap benefits that include improved hand grip strength, increased muscle size and tone, and enhanced programming capacity with hands-on activities. For best results, it is recommended that you complete three sets of thirty-second holds as part of a regular workout routine.
Open Book Stretch
Open book stretch is an incredibly beneficial exercise that can lengthen the muscles of your lower back and core. It is a simple, low-impact movement, yet remarkably powerful in its effects on the body. Doing this stretch regularly can better equip you with the flexibility needed to support a wider range of motions in everyday activities without compromising your comfort levels.
By engaging your deep abdominals and stretching out your spine, this type of stretch serves as a respite from postural stress that often accumulates from sitting in one position for extended periods throughout the day. This can make it an ideal exercise for people who suffer from chronic pain or stiffness associated with poor posture or bad habits.
Supine Thoracic Extension with a Foam Roll
Supine Thoracic Extension with a Foam Roll is one of the most effective ways to improve spine flexibility. This exercise mimics the action of an extension mobilization in physical therapy, allowing you to find relief and better posture with your own equipment at home.
Place the foam roller across your mid-to-upper back, with your knees bent on either side for support. Then, tilt your chest upward until you feel a comfortable stretch through your thoracic spine. Keep your arms relaxed and out to the sides, and hold this position for 30 seconds before repeating it three times. Regularly performing this exercise helps to increase range-of-motion in the spine and promote relaxation of the muscles surrounding it.
Latissumus Dorsi Stretch
The latissimus dorsi stretch is a great way to increase the flexibility and strength of your back muscles. In addition, it helps alleviate any pain or stiffness associated with poor posture and post-workout fatigue.
To perform this stretch, stand upright in a comfortable position, arms by your sides and feet shoulder-width apart. Slowly raise both arms over your head until you feel a slight tension in the shoulder blades, then hold for 20-30 seconds. The latissimus dorsi stretch can be performed daily for best results, allowing the body to relax and reset after physical activities.
Incorporating this stretching routine into one’s daily life will help improve overall posture and reduce aches and pains in the long run.
Shoulder or Scapular Wall Slide
Shoulders and scapula play a crucial role in proper body alignment and mobility. That is why staying on top of shoulder health is important, especially if one leads an active lifestyle. Shoulder or Scapular Wall Slide is a great exercise to achieve this goal. This exercise works the muscles stabilizing the shoulder area that can easily be mocked when participating in sports or fitness activities.
Additionally, it allows people to become acutely aware of their body’s alignment and movement patterns, allowing them to make adjustments so they remain safe while performing activities in the future. If you are looking for an effective exercise to promote shoulder stability and mobility, shoulder or scapular wall slides should definitely be added to your routine.