Golfers Elbow Program

Move Well Physiotherapy Golfers Elbow Program

 

1. MEDIAN NERVE STRETCH

Stand side on to the wall. Place your hand on the wall at shoulder height with the elbow straight and your fingers facing behind you. Set the shoulder blade (lower trapezius). Gently turn you neck to look away and / or turn your body away.
Hold for 30 seconds, repeat 3 times, x2 per day

median nerve stretch

 

2.  STRETCHES FOR FOREARM FLEXORS

Hold affected arm out in front with palm up and wrist extended. With other hand pull fingers down towards floor keeping the elbow straight. Feel the stretch in the inside of your elbow.
Hold for 30 seconds, repeat 3 times, x2 per day

forearm flexors

 

3. STRENGTHENING FOR FLEXORS

Sitting with weight in hand, wrist at edge of armrest, palm up. Lower the weight slowly, feeling the forearm muscles working, then lift and repeat 8 times, 3 times per activity.

strengthening flexors

 

4. ULNAR DEVIATIONS

Attach a band to a stable object waist height. Grip the band in your hand, keeping your palm facing up deviating you hand over towards the ulnar. Repeat 8 times.

ulnar deviations

 

5. WEIGHT ROLL UP

Attach a light weight with rope to a stick. Hold the stick out in front of you, keeping your arms straight with palms facing down. Roll the weight up then back down again. Repeat the same action 8 times.

weight roll up