Tendonitis exercises are designed to reduce inflammation in your tendons and muscles by stretching them out. The most common causes of tendonitis are repetitive strain on your tendons and a reduction in elasticity brought on by old age. Tendonitis exercises can be performed in the workplace, at home or at the gym.
Finger and Thumb Abduction
This exercise is designed to reduce swelling in your fingers and improve your range of motion. Stand up straight with your knees slightly bent and your arms at your sides. Bend your right arm at the elbow, until your forearm is parallel with the ground. From here, make a fist with your hand. Slowly spread your fingers apart from each other until they are as stretched out as possible. Hold for a few seconds before returning to a fist. Repeat several times with both hands before stopping.
Forearm Extensor Exercise
Forearm extensor exercises will help improve flexibility in your wrist. Stand up straight with your knees slightly bent and your left arm extended out in front of you. With the fingers of your left hand extended out with your palm facing the ground, place your right hand on top of your left. Push down on your left hand with your right, bending your left hand at the wrist until it is nearly perpendicular with the floor. Hold this stretch for several seconds before releasing. Repeat with your right hand before finishing the exercise. To vary this exercise, push down on your hand while making a fist with it.
Seated Calf Raise
Seated calf raises are designed to strengthen your Achilles tendon. Sit down in a chair with both feet flat on the floor and your hands on your lap. From there, raise up on your toes, bringing your heels up off the ground until your feet are nearly perpendicular to the ground. Hold this stretch for several seconds before slowly lowering your foot back down to a flat position. According to Sports Injury Clinic, you should perform two sets of 10 two times a day for best results.
Rotator Cuff Exercise
This tendonitis exercise is designed to stretch out your rotator cuff and alleviate pain in your shoulder tendons. Stand up straight with your knees slightly bent and your arms at your sides. Extend both of your arms backward behind your body. With your arms extended, intertwine your fingers, pushing your hands out and away from the back of your body. Hold this stretch for 10 seconds before relaxing. Repeat until you are fatigued.
