Wrist Tendonitis Rehabilitation Exercises
- Wrist: Active range of motion
- Flexion: Gently bend your wrist forward. Hold
for 5 seconds. Do 3 sets of 10.
- Extension: Gently bend your wrist backward.
Hold this position 5 seconds. Do 3 sets of 10.
- Side to side: Gently move your wrist from side
to side (a handshake motion). Hold for 5 seconds at
each end. Do 3 sets of 10.
- Wrist stretch: With your uninjured hand, help to bend the
injured wrist down by pressing the back of your hand and
holding it down for 15 to 30 seconds. Next, stretch the
hand back by pressing the fingers in a backward
direction and holding it for 15 to 30 seconds. Do 3 sets.
- Wrist extension stretch: Stand at a table with your
palms down, fingers flat, and elbows straight. Lean
your body weight forward. Hold this position for 15
seconds. Repeat 3 times.
- Wrist flexion stretch: Stand with the back of your
hands on a table, palms facing up, fingers pointing
toward your body, and elbows straight. Lean away from
the table. Hold this position for 15 to 30 seconds.
Repeat 3 times.
- Pronation and supination of the forearm: With your elbow
bent 90°, turn your palm upward and hold for 5 seconds.
Slowly turn your palm downward and hold for 5 seconds.
Make sure you keep your elbow at your side and bent 90°
throughout this exercise. Do 3 sets of 10.
- Wrist flexion exercise: Hold a can or hammer
handle in your hand with your palm facing up. Bend your
wrist upward. Slowly lower the weight and return to the
starting position. Do 3 sets of 10. Gradually increase
the weight of the can or weight you are holding.
- Wrist extension exercise: Hold a soup can or hammer handle
in your hand with your palm facing down. Slowly bend your
wrist upward. Slowly lower the weight down into the starting
position. Do 3 sets of 10. Gradually increase the weight of
the object you are holding.
- Grip strengthening: Squeeze a rubber ball and hold
for 5 seconds. Do 3 sets of 10.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.