Three Wrist Exercises for Wrist Tendonitis

Wrist tendonitis is often caused by repetitive actions or a single case of trauma. It's a painful condition that can put an end to an athlete's career in a heartbeat. A lot of exercises for athletes fail to address this issue, so here are three quick exercises that you can do on a daily basis to keep your pain levels down and get your wrists back in action.

The Flexion Stretch for Wrist Tendonitis

The flexion stretch will help you improve your range of motion and strengthen your grip in addition to promoting general flexibility. To do the flexion stretch, stand in front of a table and place both hands on the surface of the table, palms up and fingers pointed towards your body.

Keep your elbows straight and slowly lean away from the table. When you begin to feel pressure on your wrists, hold that position for 10 seconds and then lean forward to release. There shouldn't be any pain in this wrist stretch for tendonitis, but if there is stop doing the exercise immediately. If the pain persists, call your doctor.

The Wall Stretch for Wrist Tendonitis

This is one of those exercises for athletes that can be performed in any setting at any time of day. Stand arms length away from a wall and place your palms flat against the wall. The fingers should be pointing outwards. In other words, the fingers on your right hand should be pointing right (parallel to the floor) and the fingers on your left hand should be pointing left.

Now, keep your elbows locked but try to twist your arms inwards, as if you were trying to turn the wall with your hands. You'll feel pressure on the outer wrist, and when you do hold the position for ten seconds.

Now reverse the “twisting” motion and twist in the opposite direction. You should feel the inner wrists stretching. Hold it again for ten seconds, then release.

The Rotation Stretch for Wrist Tendonitis

This is one of the best exercises for athletes with tendonitis because it promotes circulation to the wrists and loosens up the muscles surrounding your carpal bones.

Ball your hands up into fists and stretch your arms out in front of you. Rotate your fists in a circular motion. The arms should remain completely stationary, the wrists the only joints moving.

Do 15 rotations going one direction, then 15 rotations going the other direction.

These wrist exercises aren't only for wrist tendonitis; you can also use them daily to warm up before a workout to promote general wrist flexibility.

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