Tendinitis occurs when a tendon, which joins the muscle to the bone, becomes inflamed from overuse. This condition is often related to excessive activity or repetitive movements of the wrist. Wrist tendinitis exercises improve flexibility and strengthen joint muscles.
Do exercises and stretches after the initial pain has decreased. If any tendinitis exercise causes pain, stop immediately. Consider going to physical therapy for tendonitis of the wrist, as you will get an individualized exercise program if the pain persists or if your symptoms are accompanied by numbness or tingling.
Wrist stretches
Include stretches for wrist tendinitis in your exercise routine to improve flexibility. Although stretching can be uncomfortable, don’t stretch to the point of pain; This can worsen your condition.
Doll rolls
- Gently twist your wrists clockwise for 15 seconds.
- Repeat in the reverse direction. Go as far as you can in full range of motion, feeling the stretch as you do it.
Forearm stretches
- Hold out one hand palm up.
- With the other hand, gently move your fingers back toward your elbow, feeling the stretch through your palm and inner wrist.
- Hold for 20 to 30 seconds.
- Release, then rotate your hand so that the palm is down.
- Again, gently pull your fingers toward your elbow, feeling the stretch on the back of your hand and the top of your wrist.
Thumb Stretch
- Make a thumbs-up with one hand.
- With the other hand, gently press the base of the thumb forward; does not pull back the tip of the thumb.
- Hold for 20 to 30 seconds and repeat three times.
- This stretch is especially useful if you regularly write or text on a wireless device, since repetitive motion is one of the causes of tendonitis of the wrist.
Prayer Stretch
- Place your palms in front of your chest so that your hands rest against each other.
- Press your wrists to the ground. Don’t let your palms crumble. You should feel a slight stretch across your forearms.
- Hold for 30 seconds, rest and repeat three times.
Reverse Sentence Stretch
- Place your hands in front of your chest with the back of your hands against each other.
- Press your elbows to the ground. Don’t let your hands separate. You should feel a slight stretch across your forearms.
- Hold for 30 seconds, rest and repeat three times.
Wrist supination and pronation
- Keep your arm at your side with your elbow bent at a 90 degree angle.
- Start with your palm facing down, then rotate your forearm so that it is facing up. Hold for five seconds.
- Rotate back so that it is face down again. Hold for five seconds.
- Repeat 10 times.
Squeeze the ball
- Hold a soft ball, like a stress ball, in one hand.
- Squeeze the ball tightly for three seconds; then slowly relax.
- Repeat for five minutes.
Range of motion exercises
Increase ease of movement with range of motion exercises. Move alone within a painless range.
Wrist flexion
Wrist flexion is bending the wrist downward so that your palm is close to the inside of your arm.
- Start with the hand extended and in line with the forearm, palm down.
- Keeping your forearm still, lower your hand so your fingers move to point towards the ground.
- Go as far as your wrist and hand allow without pain; then raise your hand to the starting position.
- Repeat five to 10 times.
Wrist extension
Wrist extension is the opposite of wrist flexion: moving the wrist so that the back of the hand is close to the upper arm. Wrist extension exercises start in the same position as wrist flexion exercises.
- Keeping your forearm still, raise your hand so your fingers move to point toward the ceiling.
- Go as far as you can without pain. Then return to the starting position.
- Repeat five to 10 times.
Slipped tendon
The American Academy of Orthopedic Surgeons recommends tendon slide exercises, not to increase strength, but to improve lubrication of the tendons for greater ease of movement.
- Start with a flat hand. Touch the top of your palm with your fingertips, or as close as you can, and then release it.
- Touch the center of the palm of your hand with your fingertips and then release it.
- Touch the bottom of the palm of your hand with your fingertips and release it.
- Move your thumb back from your palm as if you were hitchhiking; then try to touch the base of your little finger.
- Make all these movements slowly and smoothly and repeat up to 10 times.
