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Pilates

Grip-light Pilates for golfer's elbow: a 25-minute class with a 10-minute wrist flexor loading block

Loading the forearm muscles that bend the wrist is what NHS leaflets prescribe for golfer's elbow; Pilates isn't a treatment for it, but you can keep doing it with a light grip and your weight off flat, bent-back hands. This class starts with a 10-minute block of still holds, slow lowering and a stretch to do every day, then grip-free mat work and shoulder-blade moves with your hands open. Keep forearm discomfort to about 3 to 4 out of 10, settling within an hour, and your elbow no worse the next morning. The order and doses are our editorial choice, taken from our golfer's elbow guide's plan and our Pilates for tennis elbow class.

25 minBeginner16 movesA dumbbell · A bench or box · A band · A wallForearms · Abs · Glutes · Hip flexors · Hip abductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Wrist flexor loading (do this block daily)

  1. Wrist & forearm flow10 slow reps each direction
    Beginner · Forearms · 3D demoWarm up the wrist with no loadEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Wrist curls5 holds of 30 to 45 s
    Beginner · Forearms · 3D demoForearm supported on a table or your thigh, palm up, the wrist level; hold the weight still. Light enough to keep discomfort mild (3 to 4 out of 10 at most)Easier: Wrist-extensor eccentricsHarder: Plate pinch
  3. Wrist curls3 sets of 10 to 15, lowering over 3 to 6 s
    Beginner · Forearms · 3D demoOnly once the holds are comfortable: help the weight up with the other hand, and lower it slowly with the sore oneEasier: Wrist-extensor eccentricsHarder: Plate pinch
  4. Dumbbell forearm rotation2 sets of 10
    Beginner · Forearms · 3D demoHold the handle nearer the weighted end to make it easier; turn slowly both waysEasier: Wrist-extensor eccentricsHarder: Plate pinch
  5. Band finger extension2 sets of 15
    Beginner · Forearms · 3D demoOpen your fingers against the band slowlyEasier: Ball squeezeHarder: Plate pinch
  6. Wrist flexor stretch4 holds of 20 s
    Beginner · Forearms · 3D demoAfter the loading: arm straight, a gentle pull; ease off if your fingers tingleEasier: Wrist circlesHarder: Quadruped wrist rocks

Grip-free mat work

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, hands resting on your ribsHarder: Roll-up (Pilates)
  2. Pelvic tilt into bridge8 tilts, then 8 bridges
    Beginner · Glutes, Abs, Hamstrings · 3D demoArms resting, palms upHarder: Glute bridge
  3. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoPump from the shoulders, hands open; head down if your neck achesEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  4. Single-leg stretch (Pilates one leg stretch)6 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoHands resting lightly on your shins: no pullingEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  5. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHead on a cushion with your lower arm out straight, not bent under your head; top hand resting, not pressingHarder: Side-lying leg circles (Pilates side kick series)
  6. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoPelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  7. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoArms by your sides if reaching forward pulls on the elbowEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  8. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoOn your forearms, hands open; don't lean on the inside of the elbowEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)

Shoulder blades, no grip

  1. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoThumbs up, hands open; small liftsEasier: Wall angelHarder: Bent-over reverse fly
  2. Wall angel8 slow reps
    Beginner · Back, Shoulders · 3D demoBacks of your hands near the wall, fingers relaxedEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises
  3. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSitting tall, arms out, fingers softHarder: Saw (Pilates)

Tips

  • The forearm block is the part that treats the tendon: do it once a day, as our golfer's elbow guide sets out, and the whole class 2 to 3 times a week. Move from holds to slow lowering when the holds are comfortable and your elbow is no worse the next morning.
  • Some discomfort during forearm exercises is fine. Keep it mild: no more than about 3 to 4 out of 10. It should settle within an hour or so, and your elbow should be no worse the next morning.
  • Tingling in the ring and little fingers is the ulnar nerve, not the tendon: stop the move that brings it on, don't lean on the inside of your elbow, and don't rest your head on a fully bent arm.
  • If you have a flexible bar, the reverse Tyler twist can replace the slow lowering. Its page gives "3 sets of 15, about 5 seconds per release, with 60 seconds' rest between sets, for about 6 weeks."
  • Leave the knee hover, leg pulls, side bend, push-ups and ring squeezes until gripping and pressing are comfortable, then bring weight back onto your hands in steps, as our Pilates for golfer's elbow guide sets out.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the grip-light pilates for golfer's elbow: a 25-minute class with a 10-minute wrist flexor loading block take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A bench or box, A band, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 12 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.