Tight tendons not only limit movement and function, they also may be painful and more prone to injury. In addition to regular resistance exercise, stretching your tight tendons will lengthen them, increase flexibility and improve your level of function. If you have severely tight tendons or muscle contractures, you may need to see a therapist to help you stretch. In many cases, however, you can perform basic stretches on your own to improve your tendon health.
Triceps
Your triceps muscles in your arms are prone to developing tight tendons. The triceps is the large muscle in the back of your upper arm, which allows you to straighten your arm. To stretch your triceps tendon, take your hand and place it palm down on the back of your shoulder. With your opposite hand, push your elbow further back until you feel a comfortable stretch. Hold this stretch for at least 30 seconds.
Biceps Stretch
Opposite of your triceps tendon, your biceps tendon is also prone to tightness. The biceps is on the front of your upper arm and responsible for the flexion motion of the elbow. To stretch your biceps tendon, hold your arm straight in front of you with your palm up. Push down on your palm and allow your wrist to bend to feel a biceps stretch. If done correctly, you should feel a stretch in your forearm and elbow. Hold this stretch for 30 seconds.
Hamstrings Stretch
Your hamstrings are large muscles on the back of your upper thigh and are primarily responsible for knee flexion. The hamstrings tendon is particularly prone to injury during sports activities that involve running or sprinting. Fortunately, the hamstrings stretch is simple. Stand with your feet shoulder-width apart. Slowly bend forward as far as possible in an attempt to touch your toes. If done correctly, you should feel a stretch in your hamstrings tendon behind your knee. Hold for 30 seconds.
Quadriceps Stretch
Opposing your hamstrings are the large muscles on the front of your upper thigh -- the quadriceps. These muscles are primarily responsible for extending the lower leg at the knee. Your quadriceps tendon may become tight in sports that involve kicking. To stretch your quadriceps and reduce your risk for injury, stand with your feet shoulder-width apart. Hold onto a wall or sturdy table with one hand, bend your opposite leg and grab your foot with your opposite hand. Pull your foot to bend your leg until you feel a stretch in the front of your knee. Hold for 30 seconds and repeat on the other side.
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