Golfer's Elbow Stretch: Wrist Extensor Stretch

Overview

The golfer's elbow stretch lengthens the muscles on the front of the forearm that attach at the inside of the elbow. It is the standard stretch for golfer's elbow (medial epicondylitis), and it works by bending the wrist upward while the elbow is straight.

Like tennis elbow, this is a tendon problem — stretching helps maintain range, but progressive strengthening is the core of recovery.

Stretch Name

Golfer's Elbow Stretch

Primary Purpose

Gently lengthen the forearm muscles that attach at the inner elbow
Maintain wrist and elbow range
Complement the strengthening program for golfer's elbow

Target Muscles

The common flexor tendon and forearm flexors at the inside of the elbow

Difficulty Level

Beginner

Step-by-Step Instructions

Extend the affected arm straight in front of you with the palm facing up.
With the other hand, gently bend the wrist upward so the fingers point toward the ceiling.
Keep the elbow straight and add light pressure with the other hand.
Hold for 20–30 seconds, breathing normally.
Release slowly and repeat 2–3 times.
For a deeper version, gently pull the fingers down toward the forearm while the wrist is bent upward.

What You Should Feel

A mild stretch along the front of the forearm toward the inner elbow. Stop if the stretch reproduces sharp elbow pain or worsens symptoms.

Common Mistakes

Bending the wrist so far that the inner elbow aches sharply
Bending the elbow instead of keeping it straight
Holding the breath or bouncing
Stretching aggressively through an irritable tendon flare

Easier Alternatives

Use a smaller wrist bend and shorter hold
Support the forearm on a table with the hand hanging over the edge
Do the stretch with the elbow slightly bent if it is too intense
Follow with gentle isometric strengthening rather than more stretch

Progressions

Hold longer (up to 45 seconds)
Add the finger-pull version once the basic stretch is comfortable
Progress to the full epicondylitis exercise program with strengthening

Who Should Avoid This

Do not stretch forcefully through a painful acute flare. If grip strength drops, or pain is severe and worsening, get the elbow assessed.

Common Questions

Is the golfer's elbow stretch the same as the tennis elbow stretch?

They are mirror images. Tennis elbow stretches the forearm extensors (wrist bends down, palm down); golfer's elbow stretches the forearm flexors (wrist bends up, palm up). Each targets the tendon at its own side of the elbow.

Should I stretch a painful inner elbow?

Gently, within comfort, and not as the main treatment. Tendons respond best to graded strengthening. If the stretch reproduces sharp pain, reduce the range and focus on load management.

References

AAOS OrthoInfo. "Medial Epicondylitis (Golfer's Elbow)." https://www.orthoinfo.org/diseases--conditions/medial-epicondylitis-golfers-elbow/
AAOS OrthoInfo. "Therapeutic Exercise Program for Epicondylitis." https://www.orthoinfo.org/recovery/epicondylitis-therapeutic-exercise-program/

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.