Wrist Tendinitis: Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Wrist flexion and extension
slide 1 of 5, Wrist flexion and extension,
- Place your forearm on a table. Your affected hand and wrist should extend beyond the table, palm down.
- Bend your wrist to move your hand upward and allow your hand to close into a fist. Hold for about 6 seconds.
- Now lower your hand as far as you can and allow your fingers to straighten. Hold for about 6 seconds.
- Repeat both directions 8 to 12 times.
- It's a good idea to repeat these steps with your other hand.
Hand flip
slide 2 of 5, Hand flip,
- Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your palm down.
- Flip your hand over so the back of your hand rests on your thigh and your palm is up. Alternate between palm up and palm down while keeping your forearm on your thigh.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other arm.
Wrist radial and ulnar deviation
slide 3 of 5, Wrist radial and ulnar deviation,
- Place your affected forearm on a table with your palm down.
- Slowly bend your wrist first to one side and then the other side. Hold each position for about 6 seconds.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other wrist.
Wrist extensor stretch
slide 4 of 5, Wrist extensor stretch,
- Extend the arm with the affected wrist in front of you and point your fingers toward the floor.
- With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
- Hold the stretch for at least 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other wrist.
Wrist flexor stretch
slide 5 of 5, Wrist flexor stretch,
- Extend your affected arm in front of you with your palm facing down.
- Bend back your wrist on your affected arm, pointing your fingers up.
- With your other hand, gently bend your wrist farther until you feel a mild to medium stretch in your forearm.
- Hold for at least 15 to 30 seconds.
- Repeat 2 to 4 times.
- Repeat steps 1 through 5. But this time extend your affected arm in front of you with your palm facing up. Then bend back your wrist, pointing your fingers down.
- It's a good idea to repeat these steps with your other arm.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: July 17, 2023
Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
