Golfer's elbow exercises at home
Ease inner elbow pain with steady holds, then rebuild grip and wrist strength.
Welcome to your golfer's elbow program. Tendons respond to steady loading, so we start with holds and build gradually.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious elbow pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start. Do the exercises on your sore side unless told otherwise.
The program: 3 phases
A mild ache at the inner elbow is okay. Keep it at three out of ten or less, settling by the next day.
Phase 1: Settle
Ease pain with steady holds · Daily- Palm-up wrist hold4 × 30s hold
Sit with your forearm on a table, palm up, and your hand over the edge.
Lift your hand slightly so the wrist is level, and hold it there.
Tip: Keep your forearm resting on the table.
You'll need: table
- Wrist flexor stretch3 × 20s hold
Hold one arm out in front of you, palm facing up.
Use your other hand to gently bend the wrist back until you feel a stretch along the inner forearm, and hold.
Tip: Keep the elbow straight but not locked.
- Grip squeeze2 × 5s hold
Hold a soft ball or rolled towel in your hand.
Squeeze firmly, hold, then relax.
Tip: Keep your wrist straight while you squeeze.
You'll need: soft ball or towel
Phase 2: Load
Slow strength · Every other day- Slow palm-up wrist lowering3 × 12 reps
Sit with your forearm on a table, palm up, holding a light weight over the edge.
Use your other hand to help lift the weight up, then lower it slowly on its own over three seconds.
Tip: Lower slowly and with control.
You'll need: light weight
- Forearm turns3 × 10 reps
Sit with your forearm on a table, holding a light object upright like a hammer.
Slowly turn your palm up, then turn it down.
Tip: Keep your elbow still on the table.
You'll need: light hammer or bottle
- Wrist flexor stretch3 × 20s hold
Hold one arm out in front of you, palm facing up.
Use your other hand to gently bend the wrist back until you feel a stretch along the inner forearm, and hold.
Tip: Keep the elbow straight but not locked.
Phase 3: Build
More load · Every other day- Slow palm-up wrist lowering3 × 15 reps
Sit with your forearm on a table, palm up, holding a light weight over the edge.
Use your other hand to help lift the weight up, then lower it slowly on its own over three seconds.
Tip: Lower slowly and with control.
You'll need: light weight
- Grip squeeze3 × 10s hold
Hold a soft ball or rolled towel in your hand.
Squeeze firmly, hold, then relax.
Tip: Keep your wrist straight while you squeeze.
You'll need: soft ball or towel
- Forearm turns3 × 12 reps
Sit with your forearm on a table, holding a light object upright like a hammer.
Slowly turn your palm up, then turn it down.
Tip: Keep your elbow still on the table.
You'll need: light hammer or bottle
- Wrist flexor stretch2 × 30s hold
Hold one arm out in front of you, palm facing up.
Use your other hand to gently bend the wrist back until you feel a stretch along the inner forearm, and hold.
Tip: Keep the elbow straight but not locked.
Good work. Ease off heavy gripping for a while, and lift with your palm down when you can.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Did this start after a fall or a direct blow to the elbow?
- Numbness or tingling into your fingers?
- Is the elbow hot, red and swollen?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
- Are you under 16 years old?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your elbow is coping, you move up a phase.
Questions
How often should I do golfer's elbow exercises?
In this program, phase 1 (settle) is daily; later phases are every other day. Little and often works best, and rest days let the elbow adapt.
Should golfer's elbow exercises hurt?
A mild ache at the inner elbow is okay. Keep it at three out of ten or less, settling by the next day.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your elbow settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: do you get chest pain, pressure or tightness with activity or at rest.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.