Stretches & Exercises for Tendonitis

Asian woman practicing yoga
A middle-aged woman performs the 'prayer stretch' excercise. (Image: Dave & Les Jacobs/Blend Images/Getty Images)

Tendonitis is a painful condition that typically affects the joints and can limit movement and mobility. The tendons perform a vital function in the body and connect your muscles to your bones. Tendonitis is an inflammation of these tendons, making bending or straightening your joints -- like the elbows and knees -- painful and difficult. You can, however, use various exercises and stretches to regain functionality and relieve pain.

Forearm Flex

The forearm flex can help to relieve pain in your wrists and return flexibility to the tendons in your forearm. To perform this exercise sit or stand with your arm out in front of you. Your palm should be facing the floor. Grab onto your fingers with your other hand and gently pull them back until you feel a stretch in your forearm. Hold this position for several seconds and repeat on your other arm.

Prayer Stretch

The prayer stretch helps the tendons that attach to your elbow. To perform this exercise, place your palms together in front of you like you are praying. Your fingers should be right below your chin. While keeping your palms pressed together, lower both arms as far as you can without separating your palms.

Calf Stretch

To relieve tendonitis in your legs, perform the calf stretch. This stretch helps to return flexibility to your calf and can relieve tendonitis in your ankles. To do this stretch, stand facing a wall. Put both hands on the wall and step back with one foot. Your heels should be flat. Bend forward with your front leg and feel the stretch in your calf. Hold for several seconds and repeat on your other leg.

Quadricep Stretch

The quadricep stretch helps to return flexibility to the tendons attached to your knees and relieves patellar tendonitis. To perform this exercise, stand in front of a table or chair. Put one foot on the surface with the top of your foot down. Your knee should be facing the floor. Lean forward slightly to stretch the quadriceps of your back leg. Repeat on your other leg.

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