Are you suffering from Golfer’s Elbow or Tennis Elbow?

Here are 4 exercises you can use to rehab and strengthen 🏌️‍♂️🎾

🧵👇 1️⃣ Golfer’s Elbow - Exercise 1

Resisted supination

This targets the flexor tendons on the inside of your elbow. Start light, focus on control.

🎯 Use this if you feel pain during wrist flexion or gripping.

𝟑 𝐋𝐨𝐰𝐞𝐫 𝐁𝐚𝐜𝐤 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐅𝐨𝐫 𝐆𝐨𝐥𝐟𝐞𝐫𝐬

Does lower back soreness interfere with your golf 🏌️‍♂️?

Try the routine in the thread below 🧵 👇🏽 1. Jefferson Curl

•Stand on a low box or step holding a light weight

•Bend over as far as you can and allow your arms reach down towards the floor

•At the bottom, breathe in, breath out, relax, and then try to teach a little further

•Slowly return to the top

x10 reps

𝟑 𝐄𝐬𝐬𝐞𝐧𝐭𝐢𝐚𝐥 𝐋𝐞𝐠 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬

Leg strength is essential for quality of life. If it goes, independence goes.

It also helps our golf game!

You must work to maintain it throughout life.

𝐓𝐡𝐢𝐬 𝐬𝐢𝐦𝐩𝐥𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐡𝐚𝐬 𝐲𝐨𝐮 𝐜𝐨𝐯𝐞𝐫𝐞𝐝

Check out it out ⬇️
1. Split Squats

There are 3 main joints in the lower body. Hip, knee, ankle.

We want an exercise that targets each

The split squat is a great choice as a “knee dominant exercise”

The main muscles used are the quads, on the front of the thigh

Try 8 to 10 reps each side

𝟓 𝐌𝐢𝐧𝐮𝐭𝐞 𝐆𝐨𝐥𝐟 𝐖𝐚𝐫𝐦 𝐔𝐩 🏌️‍♂️

1. Leg Swings

Good one for the hips & hamstrings

10 reps backwards & forwards on each leg 2. Pelvis Rotations

Amateur golfers often struggle with rotating their pelvis & creating separation between the pelvis & torso.

Pressing the club into the ground keeps the upper body in place, allowing you focus on the pelvis.

10 reps each way.

𝐋𝐨𝐬𝐢𝐧𝐠 𝐃𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐀𝐬 𝐘𝐨𝐮 𝐀𝐠𝐞 🏌️‍♂️?

3️⃣ Flexibility Exercises to help turn that around ‼️

Bookmark for future reference 🔖

1. 𝙏𝙤𝙥 𝙊𝙛 𝘽𝙖𝙘𝙠𝙨𝙬𝙞𝙣𝙜 𝙋𝙪𝙡𝙨𝙚𝙨

Get to the top of your backswing, then start doing little reps where you start trying to push the range of motion further. 𝟐. 𝘽𝙖𝙣𝙙 𝘼𝙨𝙨𝙞𝙨𝙩𝙚𝙙 𝙇𝙚𝙖𝙙 𝘼𝙧𝙢 𝘽𝙖𝙘𝙠𝙨𝙬𝙞𝙣𝙜𝙨

The tension on the band helps pull your lead shoulder & arm through much more range of motion than usual. Huge stretch 👌

Bands that anchor in a door frame are a great option for those who don’t have a high support to loop a band around

Simple At Home Workout For Golfers

Lack of equipment or being stuck at home is no excuse for letting your physical training slide.

🔃Retweet if you enjoy these exercises & would like to see more of these.

Here’s 5 At Home Exercises For Better Golf 👇 Split Squat

Lower body exercise that works on mobility, stability, & strength. The narrow stance will reduce your base of support and challenge your stability.

Endurance training can negatively affect speed, strength, & size gains.

It depends on the volume, intensity, frequency, & timing of different sessions.

If there are negative consequences, speed will be affected the most, size the least, & strength somewhere in the middle. For most people, the potential negative consequences to speed & strength, don’t outweigh the benefits for general health.

If you have plateaued in your speed or strength training however, & you want to keep gaining, it is worth auditing how your training plan is organised.

Overcoming Golfers & Tennis Elbow

A must read thread ⬇️

@MuscleScience a world renowned tendon expert was a recent guest on the Fit For Golf Podcast.

It has received extremely positive feedback so far.

Thank you again, Keith!

I have also received some questions. Here are my summary notes from the episode

Once we develop an injury to a tendon that injury is not going to go away unless we do something to make it go away.

To heal an injured tendon you need to have load pass through the damaged tendon.