Tendinitis occurs when a tendon, which joins the muscle to the bone, it is inflamed by excessive use. Wrist tendinitis, also known as Quervain's disease, is related to excessive use or repetitive movements such as typing. Exercising your wrists can help strengthen them as you recover from inflammation. Perform exercises with the wrist once the initial pain has passed. If any exercise with the wrist causes you pain, stop immediately.
Gently rotate your wrist clockwise for 15 seconds, then reverse direction. Go as far in the range of movement as you can, feeling the stretch as you do it. Another stretching exercise is to hold one hand with the palm facing up and, with the other hand, gently stretch your fingers back in the direction of your elbow, feeling the stretch in your palm and on the inside of the wrist. Release and then turn your other hand so that the palm is down. Again push your fingers towards your elbow, feeling the stretch on the back of your hand and the top of your wrist.
Lift the thumb of one hand. With the other hand, lightly press the base of the thumb forward. Do not push back on the tip of the thumb. This stretch is especially good if you type or send text messages with a wireless device regularly, since repetitive motion is one of the causes of wrist tendonitis.
The flexion of the wrist is when you pivot your wrist down so that your palm moves close to the inside of your arm. To do push-ups, start with your hand extended in line with your forearm and palm down. Keep your forearm still, lower your hand so that your fingers move to point towards the ground. Do it as much as your wrist and your hand will allow it without feeling pain, then raise your hand to the starting position. Repeat five to 10 times.
The extension of the wrist is the opposite of flexion, that is, moving your wrist so that the back of your hand approaches the top of your arm. The wrist extension exercises start in the same position as the flexion exercises. Again, with your forearm still, raise your hand so that your fingers move to point toward the ceiling. Do it as much as you can without feeling pain, then return to the starting position. Repeat five to 10 times.
Tendon Slip Exercises
HandHealthResources. com recommends doing tendon sliding exercises, not to strengthen, but to improve the lubrication of the tendons to achieve greater relief in movements.Start with the flat hand. Touch the tips of your fingers to the top of your palm (or as far as you can), then release. Touch with your fingers the center of your palm, then release. Then touch the bottom of your palm with your fingertips, and let go. For your thumb, move it towards the back of your palm as if you were hitchhiking, then try to touch the base of your little finger. Do all this slowly and carefully, and repeat up to 10 times.