Golfer’s Elbow is a serious medical problem that consists of an inflammation of the tendon sheath that attaches to the humerus, at the point it meets the inside of the forearm. Several of the fingers, wrist and palm muscles are heavily under the pain. Because of different sports, such as golf, tennis, baseball, these muscles are prone to inflammation.
In this article, you will find a few poses to work on those muscles and help prevent Golfer’s Elbow to get worse. If you are already suffering, you can try any of these but carefully. If you experience too much pain, you should do the movements slowly until it no longer causes pain.
Here they are:
1. Four-Limbed Staff Pose
Image Credits: Four-Limbed Staff Pose
Start from a plank pose;
Firm your shoulder blades against your back ribs and press your tailbone toward your pelvis;
While exhaling, slowly lower your torso and legs to a few inches above and parallel to the floor;
Keep the tailbone firmly in place and the legs very active and turned slightly inward;
Don’t let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels;
Lift the top of the sternum and your head to look forward;
Hold this pose for 30 seconds and then slowly release on the floor.
2. Reverse Prayer Pose
Image Credits: Reverse Prayer Pose
Stand on the floor and bring your legs together;
Keep your feet one inch apart.
Relax your shoulders and let your hands hang by the sides;
Begin relaxing your shoulders while bending your knees a little;
Start raising your arms behind your back;
Try to join your palms and keep the fingers pointing downwards.
While inhaling, turn the fingertips inward towards the spine and rotate until your palms are joined as you turn your fingertips upwards;
Keep your knees slightly bent and your palms pressed firmly against each other.
Hold this position for around 30 seconds.
3. Wide Leg Forward Bend
Image Credits: Wide Leg Forward Bend
Start by standing straight, in a mountain position;
While exhaling, take your tailbone back and up to fold the upper body forward;
Bring your hands to the floor, shoulder width apart, wrists in line with the inner arches of the feet;
Press into the outer edges of the feet as you lift the sitting bones up toward the ceiling;
Bring your hips forward so the back of your heels, your knees, and sitting bones are in one line;
Keep lengthening the front of the spine;
Try lifting the rib cage away from the belly while inhaling;
Fold forward more deeply with each exhalation;
Un-hunch your shoulders, yet work the arms to bring the back of the head to the floor;
From the upright position interlace your fingers together behind the back;
Lengthen the hands away from the shoulders;
Squeeze the shoulder blades together and roll them open the upper chest;
Hold this pose for 20 seconds and slowly release.
4. Eagle Pose
Image Credits: Eagle Pose
Bend your knees slightly;
Lift your left foot up;
Balancing on your right foot, cross your left thigh over the right;
Point your left toes toward the floor;
Press the foot back;
Hook the top of the foot behind the lower right calf;
Keep the balance on the right foot;
Stretch your arms straight forward, parallel to the floor;
Cross the arms in front of your torso;
Put your right arm above the left, then bend your elbows;
Snug the right elbow into the crook of the left;
Raise the forearms perpendicular to the floor;
The backs of your hands should be facing each other;
Press the palms together;
Lift your elbows up;
Stretch the fingers toward the ceiling;
Hold this pose for 30 seconds, and then repeat it with the arms reversed.
5. Dolphin Pose
Image Credits: Dolphin Pose
From a downward-facing dog pose, kneel, then bring your elbows, forearms, and hands to the floor in front of your knees, shoulder-width apart;
Elongate your forearms away from your elbows;
Keep your upper arms parallel as you slide your knees directly under your hips;
Bring your shoulders directly over your elbows;
Engage the outsides of your upper arms to keep your elbows from extending;
Evenly lift the inner and outer arms;
Press the forearms down to lift the shoulders away from the elbows;
Keep your shoulders over your elbows and exhale to lift your hips;
Lift your hips away from the shoulders even more to extend the sides of your body;
Hold this pose for 30 seconds.