EXERCISES CAN HELP IN MANAGING GOLFERS ELBOW
Exercises can be helpful for individuals with golfer's elbow, also known as medial epicondylitis. This condition is caused by overuse and results in pain and inflammation on the inner aspect of the elbow. Exercises can help to strengthen the muscles and tendons in the forearm, improve flexibility, and reduce pain and inflammation.
1 Wrist flexors stretch
Stand up straight facing a wall.
Place your palm flat on the wall above your head with your elbow straight.
Gradually slide your hand down the wall. Stop before your palm starts to lift away from the wall.
If advised by your therapist, you can also lean into the wall keeping your palm flat and elbow straight for an extra stretch.
Hold this position.
2.Wrist extensors stretch
Extend your affected arm straight out in front of you with your palm face down, and drop your hand towards the floor.
With your other hand, apply a gentle pressure to the back of your wrist and hold.
You should feel this stretch down the back of your forearm.
3.Wrist/finger flexors stretch
Sit in a chair.
Take your arm out in front of you.
With your opposite hand, pull back four fingers.
Leave the thumb out of the stretch.
Hold this position.
Turn your hand over and pull down on the fingers.
Pull down and back on the fingers again, leaving the thumb out of the stretch.
Keep your elbow straight.
4.Forearm pronation/supination strengthening
Sit with your affected arm stretched out on a table.
Hold a weighted stick in your hand, with the majority of the stick length extending towards the thumb side of your hand and out over the edge of the table.
Rotate the palm of your hand so it turns up and down, controlling the momentum and rotation of the stick.
5.Biceps curl
Sit upright in a chair facing a table.
Place your weaker arm onto the table with your forearm outstretched, holding a weight in your hand.
Keeping your body still bend your elbow to touch the weight to your shoulder.
Slowly lower your forearm back down to the table.
Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.
By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.
Personalized Exercise Program By CB Specialists.
If you're looking for personalized exercises for a Golfer's Elbow , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.