Hand Tendon Exercises

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.

Healthy Hand Massage
A physiotherapist can recommend the right exercises to treat tendonitis. (Image: zhekos/iStock/Getty Images)

Dumbbell Wrist Curl

Dumbbell wrist curls offer a rehabilitative workout to strengthen the flexor and extensor tendons. To perform this exercise, grab weighted dumbbells appropriate to your stage in recovery. Kneel in front of a bench and bend your arms at the elbow. With your palms facing up, place your elbows and forearms across the bench, with your wrists and hands off the bench. Inhale and bend your hands from the wrist, lowering the dumbbells toward the floor. Hold this position briefly. Exhale and return the dumbbells 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 backwards as far as you can. Hold this position for a few seconds and return your hands to the starting position. Perform this exercise on both hands.

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 your elbow straight, Stretch the elastic band by opening your fingers and thumbs. Hold this position for three seconds. Slowly return your fingers and thumb to the starting position. Perform this exercise until fatigued.

Professional Advice

If you have an injured tendon, consult with a medical provider before you begin any exercise regimen. According to PhysioAdvisor.com, resting the affected hand is key to recovery from overuse or injury that causes symptoms. If you experience aches, pains, numbness or tingling sensations in your hand, you may have tendonitis. Professional diagnosis includes taking a history, and may include the use of MRI or CT scan, X-ray or ultrasound to pinpoint the problem and condition severity. Follow your doctor's or physiotherapist's advice.

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