How to Stretch a Tendon

Tendons are located at the end of muscles near joints such as the elbow, wrist, knee, shoulder, hip and even in the spinal vertebrae. Tendons connect muscles to bones. As a person ages or develops tendinitis--an inflammation in a tendon--certain stretching exercises can help increase flexibility or relieve pain. The best way to stretch a tendon is by taking it through a series of range-of-motion exercises. Movements will vary depending on the tendon you are stretching.

Things You'll Need

• Chair
• Towel

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Instructions

• 1

  For tendons in the wrist, hold your right hand at your side with your palm facing down and your fingers extended. Grab the back of your right fingers and hand and bend your wrist down as far as possible. Hold that position for 15 to 30 seconds, then relax. Repeat three times with both hands. Next, turn you hand so that your palm is facing upward. This time, grab the back of your hand and fingers and pull them toward you, bending your wrist as far as possible. Hold for 15 to 30 seconds. Repeat three times.

• 2

  For a foot tendon or the Achilles heel, sit in a chair and place a towel around your toes and the ball of your right foot. Slowly pull back on the towel as stretch your foot as far forward as you are able. Hold that position for 15 to 30 seconds. Repeat three times with each foot.

• 3

  For finger tendons, place both hands down on a table or desk with your palms facing down. Slowly lift both little fingers up. Hold that position for five seconds, then relax. Lower your little fingers back down and raise both index fingers. Hold that position for five seconds. Continue to raise each finger and thumb one at a time on each hand. Do this until you have completed five repetitions with each finger.

• 4

  For shoulder tendons, bend your right elbow and hold it parallel to the floor. Grab the back of your right elbow with your left hand and slowly pull it toward your chest. Hold that position for 15 to 30 seconds, then relax. Do this three times.

• 5

  For tendons in the lower back, lie on the floor with your knees up and both feet on the floor. Slowly lift both feet up, grab both knees and pull them toward your chest. Hold that position for two to five seconds, then relax. Do 10 repetitions.