7 golfer’s elbow exercises to help you grip and swing more comfortably
Find relief from inner elbow pain with these targeted golfer’s elbow exercises and stretches designed to support comfortable, everyday movement.
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When pain or tightness shows up on the inside of your elbow, even simple tasks like gripping a mug or carrying groceries can start to feel uncomfortable. Known as golfer’s elbow, this condition is also called medial epicondylitis. It happens when the tendons in the inner elbow become irritated often due to repeated use.
Your arms are resilient and designed for a wide range of movement, from physical activity to daily tasks. But sometimes, the muscles and tendons in your forearms can become irritated, leading to aches or discomfort. “Anyone who performs repetitive motions with their hands, forearms, or upper arms can experience this kind of elbow pain,” says Nandini Rampersaud, PT, DPT, a physical therapist at Hinge Health.
While golfer’s elbow gets its name from the sport, this type of forearm tendonitis can develop from many everyday activities, such as using gardening tools, typing on a computer, or kneading dough.
Adding gentle exercises to your routine can ease golfer’s elbow symptoms, boost forearm and wrist strength, and restore smooth, comfortable movement. Learn how to do golfer’s elbow exercises and stretches recommended by Hinge Health physical therapists to help manage discomfort and keep doing what you love.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Nandini Rampersaud, PT, DPT
Dr. Rampersaud is a Hinge Health physical therapist who specializes in pelvic health physical therapy.
Jillian Kleiner, PT, DPT
Dr. Kleiner is a Hinge Health physical therapist and a board-certified athletic trainer. Read More
7 golfer’s elbow exercises and stretches
If you feel discomfort in your inner elbow or forearm when you lift objects, bake, or work in the garden, it can feel counterintuitive to do targeted arm exercises. You may wonder whether resting or avoiding some of these activities would help your body heal. At Hinge Health, physical therapists say that movement is medicine. This means that movement, especially the type and amount that feels manageable for you, can often be helpful for irritated tendons in your forearms and inner elbow.
You may also find it helpful to adjust how you do certain activities if you have discomfort from golfer's elbow.
Simple exercises and stretches that get the tendons and muscles in your forearms, wrists, and triceps moving may help you stay comfortable and confident as you move through your day. Boost flexibility and strength in these key areas with these physical therapist-recommended golfer’s elbow exercises and stretches.
Fully covered elbow pain relief
1. Resisted wrist flexion
Want expert care? Check if you're covered for our free program →“This exercise helps strengthen the muscles along the inside of your forearm, which support your wrist and elbow,” says Dr. Rampersaud. “Building strength and endurance in this area can make everyday gripping and lifting feel more comfortable, and may help ease or prevent inner elbow pain.”
How to do it:
While sitting in a chair, start by securing one end of a resistance band around the bottom of your foot, then wrap the other end around your hand.
Your palm will be facing the ceiling with your forearm resting on your thigh.
Keeping your forearm on your thigh, bend your wrist as you lift your hand toward the ceiling.
Focus on tightening your forearm muscles as you hold this position.
Relax your hand back toward the floor to return to the starting position.
Repeat on the other hand.
2. Resisted wrist extension
Want expert care? Check if you're covered for our free program →“Strengthening the outer forearm muscles with this exercise can support your wrist and elbow during everyday tasks,” says Dr. Rampersaud. While golfer’s elbow pain is felt on the inside of the elbow, improving strength on both sides of your forearm helps coordinate all the muscles that support your elbow and wrist, which is important for pain relief and injury prevention.
How to do it:
Sit in a chair with your feet flat on the floor. Place the end of a resistance band securely under the bottom of your right foot.
Wrap the other end of the band around your right hand and rest your forearm on your thigh, palm facing the floor. (If you don’t have a band, you could try holding a light weight, water bottle, or soup can for resistance.)
Keeping your forearm on your thigh, slowly lift your hand up toward the ceiling, extending your wrist.
Hold at the top of the exercise, and focus on engaging the muscles in your forearm.
Relax back to the starting position, and repeat.
Repeat on the other hand.
Get more information on how to do a resisted wrist extension here.
3. Banded bicep curls
Want expert care? Check if you're covered for our free program →Strengthening your biceps, which run from the front of your shoulder to your elbow, helps support your whole arm during activities like carrying bags or lifting your children. “Adding this exercise to your routine contributes to overall elbow stability and can help prevent and relieve golfer’s elbow pain,” Dr. Rampersaud says.
How to do it:
While standing, stretch a resistance band from your target hand down to the bottom of your foot.
Place your target arm at your side with your arm straight.
Bend your elbow by moving your hand up toward your shoulder, stretching the band.
Lower your arm back down to your side.
Repeat on the other arm.
4. Banded tricep extension
Want expert care? Check if you're covered for our free program →Your triceps span the back of your upper arm, helping you push, reach overhead, or straighten your elbow. “Strengthening these muscles can make daily activities feel easier and promote resilience in your elbow joint,” Dr. Rampersaud says.
How to do it:
Start by standing to the side of a chair.
Stretch a resistance band from your target hand to the bottom of your foot.
Bend over and place one hand on the armrest or seat.
Bend your elbow and place it near the side of your chest.
Straighten your arm by extending your elbow to stretch the band.
Focus on keeping your elbow near the side of your chest.
Bend your elbow to return to the starting position.
Repeat on the other side.
5. Wrist extensor stretch
Want expert care? Check if you're covered for our free program →“Stretching your outer forearm muscles can help ensure the muscles supporting your elbow joint work well together,” says Dr. Rampersaud. Even though golfer’s elbow pain shows up on the inside of the elbow, stretching your whole forearm can prevent extra strain on the irritated area and support overall comfort.
How to do it:
Start by raising your arm in front of you with your elbow straight and the palm of your hand facing the floor.
Use your other hand to gently push on the back of your raised hand until your fingers point down toward the floor.
Allow your fingers to be relaxed and mostly straight as you hold this stretch.
Relax your pressure and return to the starting position.
Repeat on the other side.
6. Wrist flexor stretch
Want expert care? Check if you're covered for our free program →“This is a great stretch for your inner forearm muscles, which are connected to the wrist and elbow,” Dr. Rampersaud says. “Stretching these muscles can reduce tension affecting the tendons in your inner elbow.”
How to do it:
Start by raising your arm in front of you with your elbow straight and the palm of your hand facing the floor.
Use your other hand to gently pull the palm of your hand up toward the ceiling.
Allow your fingers to be relaxed and mostly bent as you hold this stretch.
Relax your pressure and return to the starting position.
Repeat on the other side.
Get more information on how to do the wrist flexor stretch here.
7. Tricep stretch
Want expert care? Check if you're covered for our free program →“Bringing your arm overhead for a gentle tricep stretch helps relieve tension through your upper arm and the muscles around your elbow,” says Dr. Rampersaud. You can do this stretch while seated or standing.
How to do it:
Bring one arm overhead and bend your elbow so that your hand is touching the back of your head or neck.
Place your opposite hand on your elbow that is overhead.
Use your opposite hand to pull your elbow towards your head to send your hand further down your back. Hold the stretch.
Repeat on the other arm.
Get more information on how to do a banded tricep extension here.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your golfer’s elbow exercises
Note: Some of these moves may feel challenging if you’re dealing with an elbow or forearm pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of golfer’s elbow exercises and stretches
Adding targeted exercises and stretches to your routine is one of the best ways to support recovery and reduce discomfort from golfer’s elbow. Whether your elbow discomfort comes from playing golf, gardening, typing, or other daily activities, the above exercises can help strengthen and stretch your forearm muscles and surrounding structures so you move more comfortably. Key benefits of doing these movements include:
Enhance resilience and lower risk of reinjury. Daily habits like texting, typing, and repetitive movements at work or doing hobbies like baking, gardening, or knitting can all lead to golfer’s elbow. “The above strengthening exercises and stretches can help make your forearm more resilient, which can help manage and prevent discomfort that often comes with doing more movement than you’re used to,” Dr. Rampersaud says.
Improve forearm strength. “You’re constantly using the muscles in your wrist and hand. Improving their strength and endurance through targeted exercises can help you feel stronger and more comfortable as you go about your day,” Dr. Rampersaud says.
Boost flexibility in the lower arm. Gentle stretching and strengthening movements can improve the range of motion in your forearm and elbow, making it easier to complete daily tasks.
Support recovery. The above movements promote healthy blood flow to irritated tendons, which can help ease symptoms linked to golfer’s elbow and help your body adapt as you continue to recover.
How Hinge Health can help you
If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Kiel, J., & Kaiser, K. (2023, June 26). Golfers Elbow. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK519000/#_article-22355_s3_
Information, N. C. for B., Pike, U. S. N. L. of M. 8600 R., MD, B., & Usa, 20894. (2018). Golfer’s elbow: Overview. In www.ncbi.nlm.nih.gov. Institute for Quality and Efficiency in Health Care (IQWiG). https://www.ncbi.nlm.nih.gov/books/NBK507002/
Konarski, W., Poboży, T., Poboży, K., Domańska, J., & Konarska, K. (2023). Current concepts of natural course and in management of medial epicondylitis: a clinical overview. Orthopedic Reviews, 15. doi:10.52965/001c.84275
DeLuca, M. K., Cage, E., Stokey, P. J., & Ebraheim, N. A. (2023). Medial epicondylitis: Current diagnosis and treatment options. Journal of Orthopaedic Reports, 2(3), 100172. doi:10.1016/j.jorep.2023.100172