Exercise Program- Elbow & Wrist Flexors (GOLF) by rubia gonzales

stretch 1 : Open palm-Flexor Stretch

rgon7753 — 2025-06-14 00:11:08 UTC

Step1: Start with your right arm and extend elbow out with palm facing up.
Step 2: Then use left hand to press down on right hand fingers until the back of your right hand facing your body.
Step 3: Hold that stretch of your elbow and wrist for:

5 second holdings stretch

rest up to 10 seconds in between reps on both left & right arms/hands.

2 sets of 2 repetitions each hand

(do this for week 1 daily)

quick view Parameters for completion

(2 sets/2 reps/5 secs holds/10 secs rests) for each arm/hand.

Stretch on a flat surface

rgon7753 — 2025-06-14 00:41:30 UTC

Place your palm on a flat surface (a table) and bend your elbow.
Straighten your elbow with your opposite hand.
Hold for 30 seconds.
Relax for 10 seconds.
Repeat 2 times - 3 times a day - 1 week.

Modification:

Place a folded towel or a small towel roll under your palm. Your wrist should be on the table.
Bend you elbow.
Straighten your elbow with your opposite hand.
Hold for 30 seconds.
Relax for 10 seconds.
Repeat 2 times - 3 times a day - 1 week.

GE -wrist flexor strengthening

rgon7753 — 2025-06-14 00:43:59 UTC

Step 1: have a small towel on a table with your bent elbow and hand on table.

Step 2: have a relax palm and thumb pointed toward ceiling on the small towel

Step 3: bend your wrist and palm sliding on towel towards your body and back to starting point seen in video

Step 4 : Do 3 sets of 5 reps each wrist with 10 second rest between sets !

Elbow flexion GE Thumb Up

rgon7753 — 2025-06-14 01:01:24 UTC

Put your forearm on a flat surface (a table) with the towel underneath (thumb up).
Bend your elbow.
Extend your elbow.
Do 3 sets of 10 repetitions with 30 second break between sets.
Do this exercise 2 times per day for 1 week.

Palm-press hold downs

rgon7753 — 2025-06-14 01:04:10 UTC

Step 1: place palm on a hard flat surface with wrist hanging off edge of it and elbow at side for stabilization.

Step 2: press down with your palm against the table and hold resistance for 10 seconds

Step 3: release the tension after 10 seconds then do 2 more reps to complete 1 set !

Final step: After doing 1 set do 2 more sets and done!

Note: you should feel tension as you press down with your palm usually under your wrist activating wrist flexors.

Elbow flexion isometric exercise modification.

katerinalecerf — 2025-06-30 04:04:13 UTC

This is a modification of the elbow flexion exercise where you use the tabletop to stabilize your forearm.

Place your affected forearm under the tabletop.
Flex your elbow. Hold for 10 seconds. Rest for 5 seconds. Repeat 10 times. Rest for 30 seconds. Do 3 sets of 10.
Your arm should not be moving, it should be just a muscle contraction
Do this exercise 2 times per day 1 week.

Elbow flexion on flat surface. Isometric exercise

katerinalecerf — 2025-06-30 04:14:08 UTC

Put your affected elbow on a flat surface.
Use your opposite hand to stabilize it above your wrist.
Push with your affected arm trying to flex your elbow. Hold for 10 seconds. Rest for 5 seconds. Repeat 10 times 3 sets. Rest for 30 seconds between sets. It should only be muscle contraction, no movement in your forearm.
Complete 2 times per day - 1 week.

Elbow flexion GE palm down

katerinalecerf — 2025-07-06 19:42:30 UTC

Put your forearm on a flat surface (a table) with the towel underneath (palm is facing down).
Bend your elbow.
Extend your elbow.
Do 3 sets of 10 repetitions with 30 second break between sets.
Do this exercise 3 times per day for 1 week.

Fall down wrist curls

rgon7753 — 2025-07-13 21:34:03 UTC

Step 1: Place your wrist on edge of table with a towel under your forearm with palm facing up.

Step 2: Use your uninvolved hand to gently assist your working hand into wrist flexion.

Step 3: Use your involved wrist on edge of table to slowly lower your wrist down.

Do this for 3 sets of 5 reps and while in wrist flexion keep it up there for 5 seconds and slowly lower wrist down in a gradual control motion. Be sure between reps to rest for 15 seconds

Active assisted eccentric exercise for elbow flexors

katerinalecerf — 2025-07-13 22:31:57 UTC

Lay down and put a folded towel under your elbow. Hold a wand in both hands. Your healing hand is palm up, your helping hand is palm down.
With your helping hand bring your affected arm into a 90 degrees flexion.
Now use the strength of your affected hand to SLOWLY put your hand down.
The goal is 3 sets of 10 exercise with a 30 seconds break between sets. Start with 3 sets of 5 with a 30 seconds break.
Do this exercise 2 times per day for 1 week.

Wrist Curl with Yellow TheraBand or water bottle Grade 3+/5

rgon7753 — 2025-07-20 00:19:05 UTC

step 1: firmly put the two ends of the TheraBand under your foot and around your palm to make a loop.

step 2: place arm forearm on leg and palm facing up and lightly grip the TheraBand.

step 3: lift fist up where the palm is facing the forearm bending your wrist up

step 4: lower your wrist & TheraBand back to starting point and do it again for 10 reps and take 30 second breaks

note if yellow band too easy progress to a red band!

Standing Wrist Curls 6 lbs Grade 5/5

rgon7753 — 2025-07-20 00:57:24 UTC

Step 1: place arm at side wrist at side keeping the wrist stable mid of thigh

step 2: bend wrist up while keeping arm stable making sure wrist stay at mid-thigh.

step 3: Lower wrist back to beginning point do 10 reps with 30 second rest between 3 sets

Elbow Flexion Grade 3+/5

katerinalecerf — 2025-07-20 23:09:06 UTC

Step on the red TheraBand with your foot on your exercising side. Your feet should be apart for stability.
Take TheraBand into your exercising hand. Your palm should be facing up.
Place a folded towel or a towel roll between your elbow and your body. That will help to keep your elbow from moving.
Flex your elbow bringing you hand all the way to the shoulder. Repeat 10 times. Do 3 sets of 10 with a 30 seconds break inbetween.
Do this exercise 2 times a day 1 week.

Elbow and Wrist Flexion Grade 4/5

katerinalecerf — 2025-07-20 23:09:49 UTC

Step on the green TheraBand with your foot on your exercising side. Your feet should be apart for stability.
Take TharaBand into your exercising hand. Your palm should be facing up.
Place a folded towel or a towel roll between your elbow and your body. That will help to keep your elbow from moving.
Curl your fist first and then flex your elbow bringing you hand all the way to the shoulder.
Do 3 sets of 10 with a 30 seconds break.
Do this exercise 2 times a day - 1 week.

Dynamic Elbow and wrist flexion with a dumbell

katerinalecerf — 2025-07-25 21:39:14 UTC

Take a 3 lb dumbbell and pass it fast to your other hand throwing it at the end.
Make sure to shift your weight while passing it.
Do 3 sets of 10 with a 30 seconds break.
Do this exercise 2 times a day 1 week.

Plyometrics with squats and rotation using Kettlebell

katerinalecerf — 2025-07-25 21:39:41 UTC

Take a kettlebell with your both hands.
Squat touching your left foot with the kettlebell.
Stand up shifting your weight to your right side, press the kettlebell to your chest.
Extend your arms while rotating to the rite side
Repeat 3 times.
Start with your right side.
Repeat 3 times
Repeat the cycle 3 times.
Do this exercise 3 sets of 10 with a 30 second break
Do the exercise 2 times a day for 1 week.

Plyo-wall push ups

rgon7753 — 2025-07-28 03:09:24 UTC

Stand Facing Wall – Hands at chest height, arms straight, body in plank position.
Lower Slowly – Bend elbows to bring chest toward the wall.

3. Push Off Fast – Explosively push away so hands leave the wall.

Catch & Control – Land softly with hands, absorb with arms.

5. Repeat – Do 3 sets of 8 fast, controlled reps.

Progress/Modify – Add clap, increase distance, or use incline for harder version.

Speed swings

rgon7753 — 2025-07-28 03:11:53 UTC

Choose Tool – Use a lightweight club or Speed Stick ( lighter than normal).

2. Set Stance – Stand in your normal golf stance with good posture.

3. Backswing – Take a full, smooth backswing like a regular shot.

Swing Fast – Swing as fast as possible, focusing on maximum speed, not power
Follow Through – Complete your swing fully with good balance.

Repeat – Do 10 swings per side (dominant and non-dominant), 3 sets total.

(note: video shows the slow version, so it is visually seen the correct form for smooth acceleration)

DASH

katerinalecerf — 2025-08-01 18:56:13 UTC

Disabilities of the Arm, Shoulder, and Hand Questionnaire for Elbow conditions

DASH will be suitable for golf players assessment as it is designed for patients with disorders of the upper limbs and it allows to assess sports performance impairments, and it measures changes of function of upper extremities overtime.

DASH

katerinalecerf — 2025-08-01 19:10:55 UTC

Disabilities of the Arm, Shoulder, and Hand Questionnaire for Elbow conditions

DASH will be suitable for golf players assessment as it is designed for individuals with disorders of the upper limbs. It allows to measure changes of function of upper extremities overtime. It can also help monitor the impact of upper limb impairments on sports performance.

QuickDASH

katerinalecerf — 2025-08-01 19:35:37 UTC

QuickDASH is shorter variation of DASH. It will be also suitable for golfers, as it targets patients with one or many musculoskeletal disorders of the upper limb, and it contains sports module for athletes.

HHD Hand Held Dynamometry

katerinalecerf — 2025-08-01 19:39:41 UTC

Hand held dynamometry testing will be suitable for golfers as it represents an objective measure for elbow flexion muscles and grip strength and it allows to monitor progress throughout the treatment.