Tendons are tissues that connect muscles to bone. The hand contains two types of tendons: flexor and extensor tendons. Extensor tendons extend from your forearms to the back of your fingers and thumbs, enabling you to straighten your fingers and thumbs. Flexor tendons allow you to bend or flex your fingers and are located on the palm of your hands, extending from your wrists to the small bones of your fingers and thumbs. These tendons may become damaged as a result of deep cuts, sports injury or arthritis. Hand tendon exercises strengthen these tendons as well as restore and increase mobility in your hands and fingers.
Dumbbell Wrist Curl
Dumbbell wrist curls offer a rehabilitative workout to strengthen the flexor and extensor tendons. To perform this exercise, grab a weighted dumbbell appropriate to your stage in recovery and balance your elbows on a bench. Your wrists as well as the dumbbells should be hanging from the bench and the palms of your hands should be facing up. Extend the dumbbells towards the floor by extending your wrists, arms or by leaning forward. Hold this position briefly and return the dumbells to the starting position by rolling your wrists and contracting the flexor muscles in your forearms.
Finger Bends
Finger bends strengthen your flexor tendons and increase the mobility of tendons across your fingers. To perform this exercise, place your hands palm side up on a bench and straighten your fingers. Bend your fingers towards the middle of your palms and hold this position for a few seconds. Return your fingers to the starting position and hold for a few seconds. Bend your wrist and fingers as far as you can backwards. Hold this position for a few seconds and return your hands to the starting position. Perform this exercise on both hands.
Assisted Finger Lifts
Assisted finger lifts are great rehabilitative exercises after undergoing surgery to the flexor tendons. Place the injured hand and forearm on a bench or any other flat surface. Using your unaffected hand, lift your injured finger upwards towards the ceiling. Hold this position for three to five seconds. When performing this lift, do not overexert or lift your finger too high so that it becomes extremely painful. Return your finger to the starting position and remain in this position for a few seconds. Repeat this exercise on each affected finger as many times as desired.
Rubber Band Strengthening
Using a rubber band can strengthen the tendons in the hands post surgery. To perform this exercise, place an elastic band around your thumb and fingers. Keeping the elbows straight, begin to stretch the elastic band by opening your fingers and thumbs. Hold this position for three seconds and slowly return your fingers and thumb to the starting position. Perform this exercise until fatigued.
