Are you searching for wrist tendonitis exercises to take control of your pain? Wrist tendonitis is a painful condition caused by inflammation in the tendons of the wrist and forearm. It can be debilitating, making it difficult to perform everyday tasks such as typing or even lifting a cup of coffee.
Fortunately, some exercises can help alleviate the pain and promote healing. Read on to learn about some of the most effective wrist tendonitis exercises.
Stretching Exercises
When dealing with wrist tendonitis, stretching exercises reduce pain and promote healing. Here are some stretches you can do at home:
1. Fist Clenches –
Make a fist with your affected hand, then open and close your hand 10-15 times. This helps to strengthen your flexor muscles.
2. Wrist Flexion/Extension –
Hold your arm straight in front of you with your palm facing down, then bend your wrist up and back down 10-15 times. Next, turn your palm up and repeat 10-15 times. This helps stretch and strengthen the muscles in your forearm that control wrist movement.
3. Finger Extension/Flexion –
Hold one finger straight in front of you, then bend it up towards the sky 10-15 times before repeating with each finger on that hand. This helps stretch and strengthen the small muscles on the backside of your forearm, which often becomes tight when dealing with tendonitis.
4. Prayer Stretch –
Place both hands together in front of you as if you’re praying, then slowly move them away from each other while keeping them pressed together until you feel a mild stretch in the wrists and forearms (don’t push too hard). Hold this position for 30 seconds before slowly releasing back into starting position. Repeat 1-3 times per session for best results.
Strength Training Exercises
In addition to stretching exercises, strength training is also essential for treating wrist tendonitis in addition to stretching exercises because it helps build strength in the weakened muscles around the joint to support it during daily activities and prevent future injury or flare-ups. These are some strength training exercises that you can do at home:
1. Wrist Curls –
Sit on a chair with an exercise band wrapped around both wrists (use light resistance), palms facing up towards the ceiling; keep elbows close to the body throughout the exercise; curl wrists upwards towards the body while maintaining steady breathing 10-15 times; release back down into starting position; repeat 2-3 sets per day for best results
2. Reverse Wrist Curls –
Sit on a chair with an exercise band wrapped around both wrists (use light resistance), palms facing down towards the floor; keep elbows close to the body throughout the exercise; curl wrists upwards away from the body while maintaining steady breathing 10-15 times; release back down into starting position; repeat 2-3 sets per day for best results
3. Wrist Pushups –
Start off lying on the stomach with arms extended outwards at shoulder level. Next, press your palms into the floor lightly, so there’s no pressure on your wrists but enough tension to activate the muscles being worked.
Then engage the core and glutes while pushing the body up off the floor until arms reach full extension above the head (make sure not to lock elbows). Finally, hold this position for 5 seconds before slowly lowering back down into starting position. Now, repeat 8-10 reps per set, 2-3 sets per day for best results.
The Last Word on Wrist Tendonitis Exercises – Take Control of Your Pain
While these exercises may seem simple, they can make all the difference when managing wrist tendonitis pain. In addition, they help you heal appropriately from injury or overuse syndrome symptoms like inflammation and tenderness in wrists and forearms!
Doing these stretches and strength training exercises regularly will help improve the range of motion. They will also help with flexibility while strengthening tendons and ligaments around joints. This will ultimately reduce pain and prevent future flare-ups!
Additionally, be sure to take regular breaks throughout the day. Also, limit activities requiring repetitive motions like typing or using a mouse/keyboard. These can cause further strain and exacerbate existing issues! Taking care of yourself is key! With time and consistency, these exercises will help get you back on track toward recovery success! Good luck!
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