Golfer's Elbow Starter Exercise Guide

1. Forearm Stretch (Flexors & Extensors)

What it helps: Loosens the forearm muscles that attach at the elbow — easing the tension that pulls on irritated tendons and limits comfortable wrist and grip use.

How often: 3 sets of Hold 20–30 sec each, daily.

1. Straighten the arm in front of you, palm down. With the other hand, gently bend the wrist down until you feel a stretch along the top of the forearm (extensors).
2. Then turn the palm up and gently bend the wrist down to stretch the underside (flexors).
3. Hold each gently; keep the elbow straight.

Tip: A gentle, steady pull — never sharp.

2. Wrist Isometrics

What it helps: Loads the forearm tendons gently without movement — a comfortable way to keep them strong and often to ease tendon pain before they're ready for moving resistance.

How often: 1 sets of Hold 20–45 sec ×3–5, daily.

1. Rest the forearm on a table, hand off the edge. For extensors: make a light fist, push the back of the hand up against your other hand — no movement — and hold.
2. For flexors: push the palm down against your other hand and hold.
3. Use comfortable pressure; the wrist stays still.

Tip: No movement happens — you're holding against resistance.

3. Eccentric Wrist Flexion

What it helps: Rebuilds the wrist-flexor tendons on the inside of the elbow through slow, controlled loading — the proven way to strengthen golfer's-elbow tendons.

How often: 3 sets of 10–15, daily (or every other day).

1. Rest the forearm on a table, palm UP, hand off the edge, holding a light weight.
2. Use your other hand to help curl the wrist up.
3. Let go and lower the weight down slowly over 3–4 seconds. Help it back up and repeat.

Tip: The work is in the slow lowering.

4. Elbow Range of Motion

What it helps: Keeps the elbow and forearm moving through their full range — preserving the bend, straighten, and rotation you use for everyday tasks.

How often: 2–3 sets of 10 each, daily.

1. Bend the elbow to bring your hand toward your shoulder, then slowly straighten it all the way.
2. With the elbow tucked at your side and bent 90°, turn your palm up, then down.
3. Move smoothly through comfortable range; don't force the ends.

Tip: Keep the upper arm still — the movement is at the elbow and forearm.

5. Grip Strengthening

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

How often: 2–3 sets of 10–15, most days.

1. Hold a soft ball or therapy putty in your hand.
2. Squeeze firmly and hold a few seconds, then relax fully.
3. Work through comfortable effort; stop short of sharp pain.

Tip: Full squeeze, full relax — both matter.

6. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

7. Wrist Curls

What it helps: Builds balanced forearm strength in both directions — the everyday strength behind a comfortable, capable wrist and grip.

How often: 2–3 sets of 12–15 each, most days.

1. Rest the forearm on a table, hand off the edge, holding a light weight.
2. Palm up: curl the wrist up, then lower with control (flexion). Palm down: lift the back of the hand up, then lower (extension).
3. Move smoothly through comfortable range.

Tip: Light weight, controlled motion.

8. Forearm Rotation

What it helps: Strengthens the muscles that rotate the forearm — the motion behind turning a key, a doorknob, or a screwdriver.

How often: 2–3 sets of 10–12 each way, most days.

1. Tuck the elbow at your side, bent 90°, holding a light weight or a hammer by the handle.
2. Slowly rotate the forearm to turn the palm up, then down, through comfortable range.
3. Keep the elbow pinned to your side.

Tip: Holding a hammer toward the head end adds gentle resistance — slide your grip to adjust.

About Golfer's Elbow

What the condition is, how it's usually managed, and what to expect — read the Golfer's Elbow guide.

Recovery reading

• Shoulder Replacement Recovery
• Reverse Shoulder Replacement Recovery
• Sleeping and the Sling After Shoulder Surgery
• Broken Shoulder Recovery
• All Shoulder & Elbow recovery guides