WT-Tendonitis/Tendonitis Rehabilitation Exercises for the Wrist
WT-1 Wrist Mobility Exercises
1. gentle forward flexion of the wrist joint (flexion), holding it in the most flexed position for 5 seconds.
2. gentle flexion of the wrist joint to the dorsal side of the hand (dorsiflexion), holding it in the most dorsiflexed position for 5 seconds.
3. gently move the wrist joint to the thumb side and little finger side of the hand (radial deviation and ulnar deviation), holding it in the most radial and ulnar deviation position for 5 seconds each.
4. For the exercises, perform 3 sets of 10 reps per day, holding each position for 5 seconds each time.
WT-2 Wrist stretching exercises
1.Practice the stretching exercises of the affected wrist joint with the help of the healthy side hand.
2.First press the back of the affected hand to make the wrist joint flex as much as possible and maintain the position without moving.
3.Move the palm or fingers of the affected hand to stretch the wrist joint as far as possible, maintaining the posture.
4, pay attention to keep the affected elbow joint in a straight position.
5. When practicing, 3 sets of 3 times per day, each set for 15-30 seconds in each position.
WT-3 Wrist dorsiflexion exercises
1. Stand facing a table or window sill with your palms braced against the table, fingertips forward, and keep your elbow joints straight.
2. Lean your body forward and feel a pulling sensation on the palmar side of the wrist joint.
3.For the exercise, 3 sets of 3 times per day, holding for 15-30 seconds each time.
WT-4 Wrist flexion and stretching exercises
1.Stand facing a table or window sill with the palms of your hands propped up on the table, fingertips pointing toward you, and keep the elbow joints straight.
2. Lean your body forward and feel a pulling sensation on the dorsal side of the wrist joint.
3. For the exercise, perform 3 sets of 3 reps per day, holding for 15-30 seconds each time.
WT-5 Forearm rotation front and back exercises
1, bend the elbow 90 degrees, forearm forward, five fingers together and extended.
2, palm down to maintain 5 seconds, then slowly rotate outward to make the palm upward, maintain 5 seconds.
3, the exercise process to pay attention to the elbow joint is always close to the body, if it is easy to complete, you can hold a drink or dumbbell in hand practice.
4. Practice with 3 sets of 10 reps each day.
WT-6 Wrist flexion exercises
1.Palm up, holding a drink or dumbbell in your hand.
2, uniform upward force to make the wrist flexion, and then slowly relax back to the original position.
3, according to their own practice can be appropriate to increase the weight of dumbbells.
4.Practice with 3 sets of 10 reps each day.
WT-7 wrist dorsiflexion exercises
1, palm down, holding a drink or dumbbell in your hand.
2, uniform upward force to make the wrist dorsiflexion, and then slowly relax back to the original position.
3, according to their own practice can be appropriate to increase the weight of dumbbells.
4.Practice with 3 sets of 10 reps each day.
WT-8 Grip exercises
1.Grip a rubber ball or rubber band in your hand.
2.Grip firmly and maintain a still posture.
3, practice, 3 sets per day, each set of 10 times, each time adhere to 5 seconds.