Wrist tendinitis involves inflammation of the tunnel that surrounds the tendons of the thumb. While this injury stems from the thumb, pain is often felt in the wrist as well as the thumb and fingers. Exercises for wrist tendinitis can help improve your range of motion and act as a complement to rest and icing to reduce inflammation.
Wrist Extension Stretch
This wrist extension exercise is designed to improve your range of motion in the wrist. Stand in front of a table or desk, making sure the table is at the same height as your torso. With your knees bent, place both of your hands down on the table, keeping your arms extended and your wrists bent. Push down until you feel a stretch in both wrists and hold for several seconds. Slowly release the stretch and repeat until fatigued.
Forearm Extensor Stretch
This forearm exercise will strengthen your wrist and improve your range of motion. Stand up straight with your knees slightly bent and arms at your sides. Take your injured wrist and hold it out in front of you so it is parallel with the ground, fingers pointing toward the ground. Bend your arm slightly at elbow and grasp your injured hand with your other hand. Hold the outside of your hand and stretch it toward your body, bending the wrist until it is perpendicular to the ground. Hold this stretch for several seconds before relaxing.
Pronation and Supination
This exercise will improve your ability to rotate your wrist without pain. Bend your injured arm at the elbow until it is at a 90 degree angle. From here, rotate your palm up toward the sky and hold this position for several seconds before returning to your original position. From here, turn your palm down toward the ground, holding the stretch for several seconds before returning to your original position. Repeat both exercises until your wrist is fatigued.
Grip Strengthening Exercise
This basic grip exercise will help you strengthen your wrist, making it less vulnerable to overuse injuries such as tendinitis. Grab a rubber ball with one hand and squeeze it, holding the ball directly in front of your body with your arm extended. Hold the squeeze for five seconds before relaxing. Place the ball in your other hand and repeat the exercise. According to Dr. Lisa Brawley of Livonia, Michigan, you should perform three sets of 10 repetitions of this exercise before resting.
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