Tendonitis Rehabilitation Exercises

Tendonitis is most common in the elbow, heel, knee, shoulder and wrist, reports Aetna Intelihealth. You'll need to ice and rest the affected area but continue moving the joint to avoid stiffness and immobility. Rehabilitation exercises for tendonitis include those that help you regain function, motion and strength. Tendonitis rehabilitation exercises for the wrist include stretches, range-of-motion exercises and strength-building exercises. Range-of-motion exercises and stretches can be done as soon as the sharpest pain subsides, according to University Sports Medicine. Most strengthening exercises should be deferred until your wrist is pain-free.

Range-of-Motion Exercises

• Move a painful joint to avoid stiffness and immobility.

  Range-of-motion rehabilitation exercises for wrist tendonitis include flexion, extension and side-to-side exercises. Hold each position for five seconds and repeat 10 times. Do three sets each of these exercises. Flex your wrist by bending it forward and attempt to touch your fingers to your wrist. Extend your wrist by bending it as far back as you can, so that the back of your hand moves toward your shoulder. Move your wrist from side to side, holding for five seconds on each side.

Stretching

• Put your weight on your palms and the back of your hands.

  Bend your hand forward and down and use your other hand to push it as far forward as you can. Then flip your hand over, palm-side up, and use your other hand to push your hands and fingers backward.

  For the second stretch, stand over a table and place your palms down. Keeping your fingers flat and your elbows straight, lean forward and put your weight on your hands. Hold for 15 to 30 seconds.

  Next, place the back of your hands on the table top so that your palms are facing upward and your fingers are pointing toward your torso. Keep your elbows straight and lean back and away from the table. Hold for 15 to 30 seconds.

Strengthening Exercises

• Strengthen your grip by squeezing a rubber ball or similiar object.

  You can try pronation and supination tendonitis rehabilitation exercises while you still have some degree of pain, reports University Sports Medicine. Wait until you are pain-free to do wrist flexion, wrist extension and grip strengthening exercises. Practice each strengthening exercise 10 times and do three sets of each exercise.

  For pronation and supination, bend your elbow to 90 degrees. Turn your palm up and then down while keeping your elbow still. As you get stronger, try holding a hammer by its handle and turning the palm up and down.

  For wrist flexion, hold a soup can or hammer handle with your palm facing upward. Bend your wrist upward in an arch, then slowly lower it.

  To practice wrist extension, hold a can of soup or a hammer handle with your palm facing down. Slowly bring both your hand and wrist up and then lower to your starting position.

  Strengthen your grip by squeezing a rubber ball or similar object and holding the grip for five seconds.