GOLFERS ELBOW

This month, we're focusing on a common ailment that affects many, especially those who enjoy swinging clubs on the green - Golfer's Elbow. But fear not, because we've crafted an arm workout regimen designed to strengthen and protect your arms, helping you prevent and alleviate Golfer's Elbow. Let's get into it!

1. Warm-up (5 minutes): Start with a light cardiovascular warm-up to increase blood flow to your muscles. Jump rope, brisk walking, or light jogging are excellent choices.

2. Dynamic Stretching (5 minutes): Perform dynamic stretches to improve flexibility and mobility in your arms. Arm circles, wrist circles, and shoulder rotations are great for preparing your joints for the upcoming workout.

3. Resistance Band Exercises:

• Wrist Flexor Stretch with Band:

  • Attach a resistance band to a fixed point.

  • Hold one end in your hand, palm down, and gently extend your wrist against the resistance.

  • Perform 3 sets of 15 reps on each arm.

• Reverse Wrist Curl:

  • Hold the resistance band with your palm facing up.

  • Curl your wrist upward against the resistance.

  • Aim for 3 sets of 12-15 reps on each arm.

4. Forearm Strength Exercises:

• Hammer Curls:

  • Hold dumbbells with palms facing your torso.

  • Curl the weights as you would with a hammer, keeping your wrists neutral.

  • Perform 3 sets of 12-15 reps.

• Reverse Grip Barbell Curls:

  • Use a straight barbell with a reverse (palms up) grip.

  • Curl the barbell up, focusing on contracting the forearm muscles.

  • Aim for 3 sets of 10-12 reps.

5. Stability and Endurance:

• Plank to Downward Dog:

  • Start in a plank position and transition to downward dog, holding each for 30 seconds.

  • Repeat for 3 sets, focusing on maintaining stability through your arms.

• Wrist Push-ups:

  • From a plank position, gently rock back onto your heels, putting pressure on your wrists.

  • Aim for 2 sets of 10-12 reps.

6. Cool Down and Stretching (5-10 minutes): Conclude your workout with static stretches for your arms and wrists. Hold each stretch for 20-30 seconds, focusing on breathing deeply to enhance relaxation.

Remember, consistency is key. Incorporate this arm workout into your routine 2-3 times per week, and you'll not only strengthen your arms but also reduce the risk of Golfer's Elbow. If you're currently experiencing discomfort, be sure to consult with a healthcare professional.

Here's to strong, pain-free arms on and off the golf course!