Golfer's elbow, known medically as medial epicondylitis, causes pain and stiffness on the medial side of your elbow and forearm -- the part closest to your body. It is caused by damage to the muscles and tendons that control your wrist and fingers. You don't have to play golf to be a sufferer -- any repetitive motion of the finger and wrist muscles can cause golfer's elbow: poor weight training form, baseball or racket sports, for example. Stretching exercises can provide some relief from discomfort.
Flexion is a motion going toward your body and extension is a motion going away from your body. To do a wrist range-of-motion exercise, alternate back and forth between bending your wrist as far forward and backward as possible for 10 to 12 repetitions. You can also turn this exercise into a manual stretch by holding your hand in flexion and extension with your opposite hand. When doing this, push as far as you can in each position and hold for 20 to 30 seconds.
Weighted Wrist Flexion
Weighted wrist flexion works the muscles on the inside of your forearm. To do this, use a light dumbbell or large can of soup. Sit in a chair with your arm lying across your thigh and your palm facing up. Your wrist should be right by your knee and the weight should be in your hand. Slowly bend your wrist and lower the weight as far as possible. In a steady motion, bend your wrist up as far as possible. Continue to alternate back and forth for 10 to 12 repetitions.
Weighted Wrist Extensions
Weighted wrist extension is the exact opposite of flexion. Sit on a chair with your forearm lying across your thigh, your palm facing down and your wrist slightly past your knee. While holding a soup can or light dumbbell in your hand, bend your wrist as high up as possible, then slowly bend it down toward the front of your knee. Repeat 10 to 12 times.
Lateral flexion is also known as radial deviation and you can do this exercise with a can of soup or light dumbbell. Extend your lower arm in front of you with your elbow bent 90 degrees, your upper arm against your body and the weight held in your hand. Your thumb should be facing upward at this point. In a steady motion, bend your wrist laterally so your thumb moves toward the ceiling and hold for a second. Slowly lower and repeat 10 to 12 times.
Rubber Band Stretch
The rubber band stretch targets your forearm and finger muscles simultaneously. Place a rubber band around your thumb and fingers at the location of the first knuckle. In a steady motion, push out as far as possible and hold for five to 10 seconds. Slowly reduce the pressure and repeat 10 to 12 times.
Supination and Pronation
Supination is a position in which your palm is facing up; pronation is a position in which your palm is facing down. A supination and pronation exercise can be done with a soup can, light weight or monkey wrench. Sit on a chair with your forearm across your thigh, your wrist slightly past your knee and your palm facing up while holding the weight in your hand. Keeping your forearm against your thigh, steadily twist your wrist until your palm faces down and hold for a second. Carefully reverse the motion so your palm faces up and repeat 10 to 12 times.
- George Doyle/Stockbyte/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.