Golfers Elbow (P)Rehab
Many golfers in the northern half of the U.S. are anxious for spring to arrive for the opportunity to head back out on the golf course. Spring is less than a month away with the first day of spring scheduled to arrive on Thursday March 19, 2020. Now is a good time to start preparing for spring by doing some prehab exercises to avoid golfers elbow once you get back out on the course.
Dr. Caleb Burgess DPT OCS CSCS has posted some golfers elbow rehab exercises in his Instagram account that build up the strength in your forearm muscles and the flexor tendon which can be helpful in improving resilience against golfers elbow.
Listed below are some of his recommended exercises that are available on PT-Connect exercise prescription service as well as on PT-Helper Pro for individuals.
- Cylindrical Grip Holds: Hold a kettlebell or dumbbell by your side. Slowly rotate the kettlebell so that your palm faces backward. Slowly rotate the kettlebell in the opposite direction until your palm faces forward. Repeat.
- Pinch Grip Holds: Hold a barbell weight between your thumb and fingers, pinching the weight. Hold. Place the weight on the floor. Repeat.
- Dead Hangs: Hold on to a pull-up bar with your arms slightly wider than shoulder width and with a forward facing grip. Lift your legs or step off a stool while hanging on to the bar. Hold. Lower your legs or step back on the supporting stool. Repeat.
- Wrist (Curl) Flexion Resisted: Place your arm resting on a table with your wrist hanging off the side of the table, your palm up, and your hand hanging down holding a weight. Bend your wrist up, pause, then slowly lower down to starting position.
- Wrist/Finger Curl: Place your arm resting on a table or bench with your wrist hanging off the side of the table, your palm up, and your hand holding a weight. Bend your wrist down then open your hand letting the weight drop down to the tips of your fingers, pause. Close your fingers, bend your wrist back to its starting position, then curl your wrist further towards your body. Repeat.
- Forearm Pronation Resisted with Band: Wrap a band around a stationary object and then wrap the other end of the band around your hand. With your arm by your side, bend your elbow to 90 degrees with your palm facing up. Position yourself such that there is tension on the band. Slowly rotate your palm towards you until your palm is facing down. Slowly rotate your palm away from you until it is facing up. Repeat.