Golfer's elbow is an often painful condition caused by the stretching of the tendons on the inside of the elbow. This stretching is usually the result of gripping a golf club too tightly. To help ease the pain, exercises that stretch and strengthen the muscles around the elbow can help. The exercises can be performed at home with very little equipment.
One way to relieve pressure on your elbow is to improve the flexibility in your forearms. This can be accomplished with a forearm stretch. Stand up straight with your arms at your sides and your palms facing to the front. Bend your wrists backward until your palms are facing the floor, and hold the position for 30 seconds. Repeat this four more times.
This exercise will stretch the muscles of the upper arm on the backside of the elbow. While standing, raise your injured arm and reach across the back of your neck. With your other hand, grasp your injured elbow and pull it inward toward your body. Hold this position for up to five seconds. Repeat nine more times.
This exercise will stretch the front of your upper arm and your shoulders. While standing, lift your arms to shoulder level. Rotate your arms backward until you feel the tension in your upper back and arms. Hold the position for up to five seconds, then repeat the exercises nine more times.
To strengthen the muscles around the elbow, do a bicep curl. Start by standing erect with your feet shoulder width apart and hold a 4-lb. dumbbell by your side. With your palm facing to the front, raise the dumbbell by bending your elbow and curling the weight upward. Return to the starting position and repeat nine more times.