Tendinitis is a condition caused by an inflammation of the connective tissue that connects your muscles to your skeleton. It can be caused by repetitive stresses placed on your tendons, a shortening of the connective tissue as a result of aging or placing too much stress on a tendon. This condition can occur anywhere on your body, but tendinitis of your wrist, hand and elbow are common. Check with your doctor before starting any of these rehabilitative exercises to be sure that they're right for you.
Hand Flexion Stretch
This exercise can be performed while seated or standing, and if necessary you can support your forearm on a bench or a table. Be sure that your wrist and hand are unsupported and try to bend your hand down as if you were trying to touch your inner forearm with your fingertips. Hold each stretch for about five seconds and repeat 10 times. Perform three sets of this exercise as prescribed by your doctor.
Wrist Extension Stretch
Bend your wrist backward as if you were trying to touch the back of your forearm with the knuckles of your hand. As above, this exercise can be performed while seated or standing, and with or without support for your forearm. Hold each stretch for about five seconds and repeat 10 times per set. If this exercise is prescribed by your doctor, you should try to perform three sets daily.
Active Manual Stretch
Grasp your affected hand with your uninjured hand and bend your wrist down as if you were trying to touch your inner forearm with your fingertips. This stretch should be performed using only the muscles of your uninjured hand, allowing your injured wrist to remain relaxed throughout this exercise. Hold the stretch for 15 to 30 seconds. You can also bend your hand backward using the muscles of your uninjured side. If this version of the stretch is prescribed for you, hold this stretch for 15 to 30 seconds and repeat as directed by your doctor.
Nerve Gliding Stretch
This stretch uses your entire arm to help stretch your affected nerve. Move your arm out toward the side of your body with your elbow straight and your palm facing forward. Use the muscles of your injured arm to pull your wrist backward as if you were trying to touch the back of your knuckles to your outer forearm. Hold this stretch for several seconds and then release the tension slightly. Repeat 10 times.
