Tendons are the fibers in the body that keep muscles attached to bones. This enables joints and limbs to move and flex. When a tendon becomes inflamed it's known as tendonitis. Tendonitis in the wrist, finger or forearm can cause pain in the hand. Some simple exercises can help to alleviate the pain and rehabilitate your wrist area. However, you should consult your doctor or physical therapist for advice if you have serious tendon pain.
Flexion Stretch
A flexion stretch means decreasing the angle of your wrist joint by bending your hand toward your inner forearm. Stretch your fingers as far forward as you can, attempting to touch the arm itself. Hold for five seconds, according to University Sports Medicine, a member of the University of Buffalo School of Medicine and Biomedical Sciences. Repeat this flexion stretch 10 times.
Hold and Extend
Extending your wrist helps stretch tendons in your hand and forearm. Hold an object, such as a soup can, bottle of water or hammer in your hand. Let your palm face the ground. Pull the object upward slowly. When your wrist is at its highest point, hold it in place for a few seconds. Lower the object at the same slow speed until you're back in your starting position. Do this in three sets of 10 repetitions. Try heavier objects when you feel more comfortable and confident.
Table Lean
Stand facing a table or the back of a sofa. Put your palms down flat on the tabletop. Straighten your elbows and lean forward gently onto your hands. Hold the position for for up to 30 seconds, suggest the experts at University Sports Medicine.
Rotate and Open
Rotating the hand and opening the palm can help make your wrist and hand more supple. The University of California's Ergonomics Program suggests two easy exercises. Bend your elbows at a 90-degree angle. Open up your fingers and point your palms face out. Slowly turn your wrists down so your fingers point to the ground, then back up so your fingers point upward. Keep your arms in the same position. Curl your fingers until closed, then open them again as if grasping something then letting it go.
