You’ve got golfer’s elbow (medial epicondylitis), so you need to stretch your forearm muscles right?
Isolated stretching of the forearm will cause you more problems as it will irritate the painful tendon!
Instead, you should be stretching the chain of muscles in the neck, chest, shoulder and arm. If these muscles are tight, the nerves running underneath them will get compressed and tighten the forearm muscles and injured tendon.
Here’s the best way to stretch out these tight areas:
- Place your left fingers against a wall, rotate your chest away from your hand.
- Turn your head to the right to open up the muscles at the front of the neck too.
- Gently rotate in and out of the end position for about 30 seconds, you should feel a stretch all the way from your jaw to your wrist.
- Repeat on the other side or you will be left with one shoulder locked in “gorilla posture”.
Here is our video explaining exactly what you need to do:
Hope you enjoyed that! If you would like to find out more about how to help your own golfer’s elbow, we have written an amazing video ebook, which contains a full 12-week recovery plan, self-treatment techniques, rehab exercises, an anti-inflammatory diet, sleep & fitness advice plus loads more.
Robert Griffiths BSc (Hons) Chiro DC
Doctor of Chiropractic