Got that nagging pain on the inside of your elbow?
It’s probably golfer’s elbow—a common issue caused by overuse of the muscles and tendons in your forearm.
But the good news is, there are some simple exercises that can help.
With just a few targeted moves, you can strengthen your forearm, ease the pain, and get back to feeling your best.
Interested in knowing about the top exercises for the golfer’s elbow?
Best Exercises For Golfer’s Elbow
These are the best exercises to get rid of golfer’s elbow pain:
1. Wrist Flexor Stretch
Regular stretching of the wrist flexors can prevent excessive strain on the elbow joint, helping manage and reduce symptoms of golfer’s elbow.
How to do it?
- Extend your arm straight out in front, palm facing up.
- With your other hand, gently pull your fingers down and back toward your body.
- Hold the stretch for 15-30 seconds.
- Switch hands and repeat.
2. Wrist Extensor Stretch
Stretching the wrist extensors targets the muscles on the back of the forearm, promoting balanced flexibility and relieving tension that can exacerbate golfer’s elbow pain.
How to do it?
- Extend your arm in front of you, palm facing down.
- Use your other hand to gently pull your fingers down toward the ground.
- Hold for 15-30 seconds.
- Switch hands and repeat.
3. Eccentric Wrist Flexion
Eccentric wrist flexion is a great exercise for golfer’s elbow that strengthens the muscles in the forearm by focusing on the “lengthening” phase of muscle contraction, which is especially beneficial for tendon repair.
How to do it?
- Hold a light dumbbell (1-3 pounds) in your hand, palm facing up.
- Start with your wrist bent up, then slowly lower the dumbbell down until your wrist is fully extended.
- Use your other hand to bring the weight back up to the starting position.
4. Eccentric Wrist Extension
Similar to eccentric wrist flexion, this exercise strengthens the forearm muscles in a controlled way that aids in tendon healing.
By focusing on the wrist extensors, it helps balance the muscle groups on either side of the forearm, reducing the risk of overloading the flexor tendons.
How to do it?
- Hold a light dumbbell with your palm facing down.
- Start with your wrist bent up, then slowly lower the weight down until your wrist is fully flexed.
- Use your other hand to help bring the weight back up to the starting position.
5. Forearm Pronations
Forearm pronations, or rotating the forearm from palm-up to palm-down, improve the strength and control of the muscles involved in wrist rotation.
Since these muscles support various arm movements, strengthening them helps reduce stress on the elbow joint during sports or daily activities.
How to do it?
- Hold a lightweight (like a hammer) with your elbow at your side, bent at 90 degrees.
- Start with your palm facing up, then slowly rotate your forearm until your palm faces down.
- Return to the starting position.
- Do 10-15 repetitions per side.
6. Forearm Supinations
This exercise, which involves rotating the forearm from palm-down to palm-up, targets the muscles that control supination, or outward rotation of the forearm.
How to do it?
- Hold the same light object with your elbow at a 90-degree angle by your side.
- Start with your palm facing down, then slowly rotate your forearm until your palm faces up.
- Return to the starting position.
7. Finger Extensions with Rubber Band
Finger extensions with a rubber band work the smaller muscles in the hand and forearm that often go overlooked.
By strengthening the extensor muscles in the fingers, this exercise helps counterbalance the gripping muscles, which can become overworked in golfer’s elbow.
How to do it?
- Place a rubber band around the tips of your fingers and thumb.
- Slowly open your fingers against the resistance of the band, stretching it outward.
- Close your fingers back together and repeat.
- Do 15-20 repetitions.
8. Towel Twist
The towel twist exercise simulates a wringing motion that strengthens the flexor and extensor muscles in a balanced way, helping both sides of the forearm work together efficiently.
This golfer’s elbow exercise targets the wrist and elbow’s stability and reduces tension around the joint, relieving pressure on the tendons.
How to do it?
- Grab a rolled-up towel with both hands.
- Twist the towel by turning one hand forward and the other hand backward, as if you’re wringing out water.
- Repeat the twisting motion in both directions for 10-15 repetitions.
9. Grip Strengthening Squeezes
Grip strengthening squeezes target the muscles involved in gripping, which are often overused in golfer’s elbow.
By building endurance and strength in these muscles, this exercise supports better control of hand and wrist movements, reducing the load on the elbow tendons.
How to do it?
- Hold a stress ball or a soft sponge in your hand.
- Squeeze it as hard as you can, then release.
- Do 10-15 repetitions per side.
Wind Up
Dealing with golfer’s elbow doesn’t have to keep you from doing what you love.
By practicing these exercises regularly, you’re giving your elbow the support it needs to heal and stay strong.
Start slow, stay consistent, and listen to your body—it can make a big difference in managing and even preventing elbow pain.
