Strengthening Exercises for Tendinitis

Tendinitis is an inflammation of the tendons that make up an important part of the joints in the shoulder, elbow and wrist. It is a condition that comes on gradually in a part of the body that is subject to repetitive use. Tendinitis can limit movement and cause pain, even when trying to do normal work with the affected joint. Exercises for tendinitis are designed to condition and strengthen the tendons and return them to normal function.

Warm-Up

• Before doing any exercises, warm up and gently stretch the affected arm by letting it hang loosely while bent at the waist, then swinging it slowly, holding it briefly in the air and then letting it drop. Slowly flex the affected joint if you are dealing with tendinitis in the elbow or wrist. Continue in a series of 10 to 20 repetitions.

Arm Raise

• Stand with your affected arm held straight down loosely in front of your body. Raise the arm until the arm and hand are pointing straight away from the body; then bend the elbow and continue raising the hand until it forms a 45-degree upward angle. Slowly lower the arm to the resting position, and repeat 10 times or until your arm feels tired.

Shoulder Strengthening

• To strengthen the arm, lie down on your back on a bed with your affected arm hanging over the side, bent 90 degrees at the elbow, and the hand facing down. Slowly raise the hand to shoulder level; then allow it to fall again. Continue in a set of 10 repetitions or until your arm and shoulder grow tired.

Elbow Tendonitis

• For tendinitis of the elbow joint or "tennis elbow," there are several stretching and flexing exercises available. In one, you hold the arms close to the body in a praying position; then extend them slowly away from the body. Another exercise has you standing near a wall, then pressing your hand against the wall and stretching the forearm muscle by flexing the hand.

Wrist Work

• For tendinitis in the wrist or carpal tunnel syndrome brought on by repetitive typing or computer work, hold the wrists in front of the body, and gently stretch, flex and rotate them. Repeat several times a day, but never to the point where you are causing a worsening of pain symptoms. Other good exercises include pressing one hand gently down on the back of the other, stretching the arm out from the body and stretching the fingers backward using the wrist and holding the hands out while slowly rotating them.