oh goodness hey everybody it's Doctor Jo and yawning Remy, and today I'm going
to show you my top ten stretches and exercises for golfer's elbow. so let's get started.
So one of the coolest things about all my viewers on YouTube is sometimes they'll send me
awesome stuff. and so Yaap Lemstra, all the way from Holland,
sent me some puppy portraits. aren't they so cute? So cute of you Miss Remy. so let's
get started. okay so the first one is scar tissue mobilization. you can also do
some cross friction massage. and so when you've got golfer's elbow, right when
it comes to the edge, you really want to kind of massage or mobilize that spot
because a lot of times there's scar tissue there. so this is a great way to
start. for soft tissue mobilization for golfers elbow or medial epicondylitis,
you want to go to right where the base of the elbow is on the inside. that's
where the muscles come and attach. when you're doing a mobilization, you want to
actually mobilize or move the tissue. so you're not rubbing it, but you're
actually moving that tissue. you can go in circular motions, you can go side to
side like a cross friction. you can go up and down and just work your way through
the area and the tender spots.
so number two is a wrist flexor stretch with elbow extension. and so make sure
and hear that I'm saying flexor. I'm stretching the flexors. I'm not flexion.
some people have commented on that, so I'm stretching the wrist flexors and
that's where those muscles come up and attach to that inner elbow where that
golfer's elbow happens. for wrist flexor stretch with your elbow extended, put
your arms straight out and then bring your fingers up. stretch with the other
hand and hold.
so number three is wrist extensor stretch with elbow extension. so again
I'm saying extensor, not extension. so now we're stretching them on the other side.
even though those muscles aren't attached to the inner side, that medial
side, you really want to get it stretched out just all around that area. for wrist
extensors stretch with your elbow extended, put your arms straight out and
make a fist with your hand. then with the other hand help push it down and hold
that stretch.
so number four is wrist flexion with elbow flexion. so now you are flexing
that wrist area. so now this is a little bit more range of motion or a slash
exercise. for wrist flexion with elbow flexion, bend your elbow. place your arm
on a table and put your wrist just off the edge so you have a lot of room. make
a fist with your hand and go down and come all the way up.
number five is wrist flexion with a weight. so you can use something like a 1
pound, 2 pound, or even maybe a soup or vegetable can. for wrist flexion with a
weight, you can use a soup or vegetable can. place the can with your palm up and
bring it up as far as you can, and then down as far as you can.
so the next one is wrist ulnar and radial deviation range of motion. so now
you're going just in different directions, but again all these muscles
kind of come up and attach to that elbow, so you really want to get a moving and
get some motion in there. for ulnar and radial deviation with elbow flexion, bend
your elbow and place it on a table. put your wrist just off the table so you
have some movement. make a fist with your hand and just turn it out and in.
number seven is wrist radial deviation with a weight. so now you're going to start
strengthening those areas because again that's going up into the elbow and you
really want to work those muscles. for radial deviation with the weight, you can
use a soup or vegetable can. put your thumb up on top and go down and up.
number eight is wrist supination and pronation. so this is again just starting
to go in different directions and these motions really happen at the elbow, so
you really want to get that motion in there, helps the blood circulation, helps
loosen everything up, and really it does a good job of getting everything moving
in there. for wrist pronation and supination, put your elbow by your side
put your fingers out and then just turn your wrist into supination and then back
to pronation.
number nine is wrist pronation and supination with a weight. I like to use a
hammer. you can use something that's just a little top-heavy just go into your
pain free range of motion because sometimes this is a little bit
uncomfortable when you first start doing it. for wrist pronation and supination
with the weight, you can use a hammer because it'll give you an extra stretch.
bend your elbow by your side and then take the hammer and go out into
supination and then back in to pronation.
number 10 is bicep curls with a band in a seated position.
so the bicep tendon does come all the way down and cross that elbow, so it's
equally important to get that strengthened, get that moving, to help
that whole elbow area. for seated bicep curls with a resistive band, make sure
you anchor the band down with your foot. keep your elbow by your side and turn
your palm up bring the band up, and slowly bring it back down.
so there you have it, those are my top ten stretches and exercises for golfer's
elbow. Remy's so pooped out because she's been staring at her
portrait all day. so if you'd like to help support my channel, make sure you
click on the link up there, and don't forget to subscribe, where Mss Rem? down
there. and remember, be safe, have fun, and I hope you feel better soon.