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Taking Charge of Your Health


Hey everybody its Doctor Jo and cool cat
Bear, and we’re going to show you some stretches and exercises for wrist
tendonitis. So wrist tendonitis is a general term, so we’re just going to do
some general stretches and exercises. So let’s get started. To start off with some wrist range of
motion type stretches exercises, start off with your elbow bent. Now you can put
it on the table, you can rest it on something, you can just hold it up in the
air, or you can just place it in your other hand. So it just really depends on
your comfort level, and you can also just prop it up on your leg as well, but what
you’re going to do is just at your wrist, is make a fist with your hand and go down
as far as you comfortably can, and then come up as far as you comfortable
can. So again you don’t have to put it on anything you can just do it in the air,
but you’re going to go down and that’s going to kind of stretch up here, and
then come up and that’s going to stretch down there. So with this one it’s really
just getting that motion, it’s not necessarily a stretch yet, so you can
just kind of go back and forth continuously, but make sure it’s a nice
smooth motion. If you want to pause for a second or two at each side you can. So
after you go up and down or a flexion extension, then you’re going to go side
to side this way. So this is ulnar deviation, radial deviation. So now just
going side to side. So you’re going to stretch it out this way. When you go here
that ulnar side and then this way here that radial side. So you can feel it all
the way sometimes down into your thumb. So I’ll do a different angle. So you’re
just going this way and then this way, but a lot of times it’s easy to prop it
up on something and go back and forth. So with these you can just do about ten
maybe five each way, this is really just to get everything loosened up before you
start stretching and exercising it. Then the next motions are going to be
supination and pronation. With supination and pronation, I like having the elbow
bent at your side, when people keep their arms straight and do supination and
pronation, they’re really been doing it shoulder verses at their wrists and
their forearms. Bend your elbow, kind of keep it close to your side so you’re
getting the movement here versus through the whole arm. You can open up your hand
now and so going downwards this is pronation, and then coming up is
supination like you’re holding a bowl of soup, that’s how I always remember it, and
so again just this is for motion so you’re just moving it back and forth,
another nice kind of smooth motion. If you want to do a little pause each way you
can, but that’s just really kind of to get everything loosened up and get it
moving a little bit. So then you’re going to go into a stretch, actually stretching
out those wrist flexors and extensors. So the best way to do that is put your arm
straight out. If you come down, you’re going to stretch the top here. If you
keep your fingers open, that’s not quite as much of a stretch, but if you make a
fist you’ll get even more of a stretch, and if you take your other hand and push
it down even more you’ll feel a really really big stretch. Now this one is for
stretch, so you’re going to hold it for 30 seconds, so you want it to be tension,
slightly uncomfortable, but you don’t want it to be painful, and some people
might feel it more here, but again with tendonitis if it’s wrist tendonitis all
these muscles and tendons go all the way up to the elbows, so even though it’s
wrist these are all connected here. So you want to stretch everything out
through here. Then after you do that for 30 seconds, then you’re going to go the
other way. So it’s different when you go up and stretch these muscles under here,
if you have your fists like this, then you’re just getting a little
stretch, and if you want even more of a stretch you open up your hands, and if
you want even more of a stretch than that, take your other hand and just pull
those fingers back towards you and you’ll feel a nice stretch through here.
So again holding that for 30 seconds and then you’re going to do it three times
each way. I like to alternate back and forth just to give them a little break
in between. if this is uncomfortable kind of bringing your hand over you can
always place it on a wall, or you can even just, if you’re on the floor,
place your hands on the floor and then lean forward. So see I’m getting that
stretch through there going this way, so just placing your hands flat going in
the other direction, or then putting the back of your hands
down and then leaning back you’ll get a stretch that way as well. So then you can
do both if you want to so you can stretch it that way, or you can just use
your hands to stretch it, so either way whichever one you’d like. So then the
next one is just opening up your hand as big as you can, kind of getting
everything stretched and opened up, and then just close everything into a fist,
and you might hear some of my fingers popping a little bit, that’s okay that’s
pretty normal, but again you’re just opening and closing this. So the
tendons in the wrists in the hands are just kind of moving and gliding, and if I
turn this way you should be able to see them as I open up, you see them this way
and then when I close them I stretch a little bit. So just again this is just
kind of a back and forth you don’t necessarily have to hold the stretch if
you’re really just trying to get everything moving and opening it up a
little bit, so this is a nice one to do. Then you’re going to go into some
strengthening stuff once you get this the wrist loosened up and get it
stretched out. So you can do this a couple different ways, one is a ball
squeeze. So you can take any kind of ball you want, this is a racquet ball. You can
go lacrosse ball, a tennis ball, some people like the firmer balls like a
lacrosse ball, and some people like a little more squishy like the racquet
ball or a tennis ball, but just place it in your hand and all you’re going to do
is just squeeze. And with this one you’re going to hold for about three to five
seconds, so nice big squeeze, hold it, you don’t have to squish the ball completely,
but just so you’re getting that squeeze in there all the way around, squeeze and
hold, and you should be able to feel all those muscles through the wrist and the
forearm activating. So just probably three to five seconds doing that five
times. If you don’t happen to have a ball handy, you can roll up a towel and do a
towel squeeze, so same kind of concept, just get your fingers all way around and squeeze as tight as you comfortably can and relax. Some
people find that the towel is too squishy, and that’s okay, if it’s too
squishy another easy and cheap alternative is a piece of a pool noodle.
If you’ve seen some of my videos, you know that the pool noodles can be used
in a whole bunch of different ways, but this is great because it’s a little
squishier than some of the balls but it’s firmer than the towel, so you’re
getting that kind of in-between, so again just spread your fingers out a
little bit, squeeze hold it for about three to five seconds, and then relax. So
doing that five to ten times really just getting some strengthening in that area
and then closing. Then you can go to having just a rubber band, nothing fancy
about it it’s just a simple rubber band. Put it around all your fingers like that
and your thumb, and then you’re just going to open it up as wide as you
comfortably can. Now if I go too much wider, the band’s going to roll down my
fingers, so I don’t open it all the way up, but the key is to slowly come back in
so you really want to make sure that you’re not just popping it back in, but
you’re controlling that movement to get that strengthening and those fingers and
that wrist area, so nice slow controlled and going out and in. So since these are
smaller muscles, even though it’s just a rubber band, you don’t really want to do
a whole lot of them, you just want to do about five or ten really just to get
those little smaller muscles working. So that does a great job as well, and then
to do some more strengthening getting a little bit heavier with objects each
time, you can just use either a soup vegetable can. If you happen to have a
one-pound band, you can use a one-pound can, a one-pound weight, you can use that
as well because this is about one pound. So again you can prop it up on something,
people tend to like to do this especially if they’re really sore in
that wrist, but just make sure that your wrist is
hanging off the edge so you have that free movement to do that extension. If
you feel pretty good, you can just hold it up in the air and do it this way as
well, but again you want to do a nice smooth controlled motion going straight
up and down, but if you feel like you’re getting a lot of movement then just prop
it up on something, come all the way down that full motion all the way down and
that full motion all the way up. So again just starting off with ten of
these, if that’s easy the 2 sets of 10, three sets of ten, two sets of fifteen, but if
you get to doing 20 – 25 and it’s pretty easy, then you can go up a little heavier
on the weight. Then you’re going to turn your hand over and do the same motion,
but now you’re getting those flexors, so just nice and slow coming down and then
nice and slow coming up, so it doesn’t have to be a huge motion, but really try
and get that full motion of your wrists because if you’ve got some tendonitis in
it you might only be able to do that, which is fine, but eventually hopefully
you’ll get to go a little bit further because it’s okay if it’s uncomfortable,
but you really don’t want it to be painful. So that nice big movement in
there and then for the radial deviation you can turn it this way and then drop
it down and come up. I like if I have a weight where I can hold it a little bit
tighter I like having my thumb up on top when I do it, it’s a little harder to do
it with a soup can because it’s bigger, but just make sure that you feel that
you’re in a comfortable position, and so sometimes if my thumbs more on top going
like this, it’s a little more comfortable because this gets a big stretch over
that thumb area, but if not that’s okay, but I do prefer when I have
weights to have that thumb up on top. So just coming all the way down and coming
all the way up, and then the last one is for the pronation supination with a
little bit of weight. So you can use a hammer if you want to. A Hammer’s nice
because it has a big weighted top so when you bring it back and forth, it gives that a little bit of extra pressure, but if you don’t have
a hammer handy which you might not, you can take the weight or the soup can and
hold it where most of it is up on top, and then keeping that elbow by your side
or just kind of over the table or over your leg, and then just roll over going
into that supination, and then coming all the way back into that pronation, so when
you have more of the weight up on top when it comes over, it’s just going to
give you that extra stretch and that extra resistance where you have to bring
it up and then come back the other way. So if you even want to do it right here
you can do it that way as well so that works pretty good, but if you want a nice
solid handle you can use a hammer to go back and forth with that as well.
so remember that with any kind of wrist exercises these are smaller muscles, so
you don’t have to go overboard if you’re not feeling anything while you’re doing
it, it doesn’t necessarily mean you’re not going to be sore or painful later, so
start off with just a little bit, and if you feel good the next day then you can
start progressing up from there. So those are your stretches and exercises for
wrist tendonitis. Don’t forget to support our channel by clicking up here,
and don’t forget to subscribe by clicking down here. And remember be safe,
have fun, and I hope you feel better soon.

100 thoughts on “Wrist Tendonitis Treatment for Pain Relief – Ask Doctor Jo

  1. Hi Doctor Jo. Your exercises help me a lot. Thank you. I have fibromyalgia. Exercises for back, IT band and shoulder are my favorite.
    I have a request. I always have a quite pain on my breast region so if you have ones for it, please show me.
    I'm still studying English. I guess my English could be wrong.
    Have a wonderful day‼︎ Eri from Japan.

  2. Hi doctor Jo

    I would like to know what your opinion is on self massage and Myofascial release. Do you think that that will help for Tendonitis.

  3. I draw regularly and I've been having chronical wrist pain for some time now, x rays done a few years ago showed nothing and my doctor just said to draw less :C I found this today, and my wrist does feel better, but when going up and down; 9.00 in the video, it makes a funny sound when it reaches the top every time, it got me worried cause i don't know what it is, not really a pop, it doesn't really hurt, but it makes me uncomfortable. Thank you in advanced!

  4. Hello Doctor,
    I am having a wrist tendinitis pain in right hand since last 3 months. I am wearing a wrist splint for that, the pain is better but the progress is quite slow. Pain is mostly in the right side of the wrist when i twist the wrist in anti clock direction. Will these exercises are beneficial ? Please suggest. Thank you.

  5. I was recently diagnosed with a ganglion cyst in my left wrist after years of pain. I start physical therapy in a few weeks but I’ll be using this video everyday until then. Thank you

  6. Excellent! These are very subtle, yet very effective stretches and exercises for a painful wrist! I went rock climbing 3 times and my thumb developed pain over several months afterwards, like a knife sticking in the base of my thumb. I talked to a physical therapist who showed me all of Dr. Jo's helpful ways to cure it, and so far it's working. Best of all, I get instant relief from the stretches, and can feel the strength training helping in the long run. Thanks Dr Jo!

  7. Thank you so much for replying, it is appreciated. Hoping it works as it’s been extremely painful for a while. Take care x

  8. Thank you for your help. I struggled with wrist injury for months, and even my physio's exercise didn't help. Your did 🙂

  9. Radial deviation is definitely where my problem is. Pain at the base of the thumb right where the crease of the wrist is. It's 50 times worse during sleep. It sounds like DeQuervain's Syndrome from your other video. Is there anything that could be done to ease that discomfort at night, during the interim of doing all the stretches and exercises you mention? It's so tight at night, I'm worried I'm gonna injure it during the night.

    Sub'ed. This channel is awesome.

  10. When doing the first excercise i feel severe pain when rolling my fist down and feel a pop/click right when i do it where the wrist bends on top. Hurts even more when rolling my rust upward/back. Any idea on how to help this? It comes and goes but when it comes it last days/weeks

  11. i had this pain in my wrist after i woke up last week it is wearing off but is still there i wanted to ask if i can work out do pushups and pullups or should i rest

  12. Hey Dr Jo,

    I got advised (in the U.K. by a nurse practitioner) that I had tendinitis and that I should prevent any movement where possible and take ibuprofen every 6 hours. How do your stretches fit into this?
    Thanks.

  13. Hello Dr. Jo, I was happy to see the video and will definitely try the exercises out! I've had wrist pain for almost 6 months and i've become really desperate, do you think it's possible for it to cure?

  14. wrist wont bend hardly at all like that… cant grip or hold anything heavy because my wrist will give out.. When I squeeze my wrist it feels better but not 100%…. any idea if tendonitis is what it is? its only my wrist that hurts, not elbow or arm when I try to bend my wrist

  15. Hey Dr. i would like to know uf these exercises are helpful for wrist pain, im a waitress and the pain is killing me, tbe pain is located next to radial, it hurts and makes a “clic” sound, should I do these exercises?? I hope u replay thank youu

  16. I have been injured from boxing for about 6 months now , glad I found this channel , have a good feeling this is just what I needed!

  17. I'm going to try this today, I got injured from punching during muay thai, hope it helps, if it does you are definitely going to get a like and subscription from me

  18. Thanks a lot :). How often should you do this and how long does it normally take to heal? My pain started when after doing bench presses with a wrong form.

  19. Hi I was diagnosed with Tenosynovitis(tendon sheath of the flexor carpial ulnaris and digitorum superficialities Tenosynovitis)..will these exercises work for my case?

  20. How can i tell if i have tendinitis or nephropathy, i have pain in both index fingers, both thumbs and both wrists? I have seen five doctors over the past year and none of them can give me an answer

  21. I am a chef and have noticed recently that both wrists are sore. For example before watching this video I cut a slice of bread and was in quite a lot of pain. I have done the exercises on my left wrist and there was no real pain (thank god!) though my wrist feels tired now. Thank you so much for the video I feel better now. I will see how my wrist feels in the morning before I do excercises on the right side.

  22. Thanks, Doc! After moving 400 bricks, my left wrist is numb and weak. In addition to your excellent video, do you have a list of the exercises? A list helps me stay on track. Thanks!

  23. Thanks Dr Jo! I've been waiting for referral to a physio for ages, so I'm glad I found this video. Already feeling a less stiff in the hand after a short round of exercises, so thank you. Your t-shirt is awesome btw

  24. I have tendinitis because of my job. Been off work for a week will try this I hope it works, as I think I will have to have another week off, nice video and very informative

  25. Thanks for a very useful video!! Have been experiencing wrist tendonitis for a few weeks with no relief. I started icing the wrist, taking Aleve tablets, and doing these exercises daily and have seen significant pain improvement.

  26. uhhh I'm 60yo petite and this is what I need now, thank you. I really feel the muscle stretches with tolerable pain in every way I turn my right hand. I think I overworked my hand on scooping & tossing wet snow over shoulder level, 3days ago and I woke today with a feel of laziness & sore on my wrist & hand… while recovering from bursitis on my left shoulder. I use warm compress & blue oil but it does not help much. [This is a snow breaker year. My neighbor uses a bobcat to push an overhead pile of snow just to give u the picture].

  27. Thank you for the great instruction! I’ve been seeing an OT and wearing a hard custom brace months with no relief. Thanks for even just a couple of night of doing these exercises, I feel great!

  28. I broke my wrist almost 2 months ago. Got the cast off last week and now I'm trying to get it to move again. It's painful and not happening as fast as I want but I'm glad for this video.

  29. I have bowing in my forearms so I can't rotate my arms into some of the position you're demonstrating. I'm experiencing so much stiffness in wrist and forearm and people have suggest injections. But idk. What do you suggest?

  30. I've had ulnar side wrist pain for about 2 months now when twisting or pressing down on my wrist, I believe it was due to lifting a heavy ski bag. I tried resting it, keeping it moving but nothing helped. I tried your stretches and there was instant relief, even now the next day. Thanks so much!

  31. dr i got sprain in my wrist during punching a bag in gym..xrays are normal…but when i do push ups my wrist hurting me…what should i do?

  32. I got a wrist tendonitis( extensor carpi longus, extensor digitorum,flexor capri radialis,flexor carpi ulnaris) from sport injuries for almost a year now.It was very bad but i started working out again and it went better but still i got a little pain when i do some excercises.Im only doing gym right now becouse im afraid to go back to my sport since i dont feel ready.Is there any specific treatment for that areas that i can use?foam roller for example or something else

  33. hi dear Doctor,i hope you will be fine there.Firstly i would to inform you that my english is terrible.i have been suffering de quervain's for two months. i took many madicines but pain still same. Actually when i try to move my thumb especially towards wrist ahhhhh i feel severe pain and a painfull crack in the thenar snuffbox and i lost my life that time. and now i just watch this video and i find a hope that it will recover by the help of your video..is this video will helpfull for me? would you please help me and advice me what should i do? thanks

  34. My left wrist is not at all moving because all the small round balls in the wrist are dislocated due to which it's causes too much pain and difficult to make movements… Can you suggest me in this situation what shall I do?

  35. My wrist has been in a brace for probably six months, at this point I was totally afraid of moving it at all because any time I took it out of the brace I’d feel pain! I was scared to even stretch like this — I went very very slowly and carefully and was surprised this these motions didn’t hurt me, and now I’m actually feeling less pain outside of the brace? What! I’m going to do these stretches every day or every other and hopefully it will help. I’m a dancer and it’s been devastating being away. So thanks for the pain relief!!

  36. Hi Dr Jo. Very nice stretches. I've been injured for 3 weeks. At first I applied ice to my wrists. Which one is better now, to apply ice or heat pads after a few weeks?

  37. Purchase a printable worksheet with the Wrist Tendonitis Stretches & Exercises in this video here: https://www.askdoctorjo.com/buy-wrist-tendonitis-stretches-exercises-worksheet

  38. Hi doc, I get a bit of a clicking sound when I stretch my wrist upwards. I always feel like stretching the wrist all the time. Any suggestions? Great video and channel by the way. Greetings from India.

  39. Hi, I am a Rheumatoid Arthritis patient, hope these exercises are helpful for me. specially for my knee and wrist pain.

  40. Can you please make a video of the flexor tendonitis? My tendon is so inflamed under the index finger from nothing (I never did repetitive motions, etc.) I thought it was due to my pinched nerve in C spine but now I'm doing research and starting to think its more of a tendonitis in my index finger.

  41. My wrist pain is more posterior, so I believe the flexion exercises would seem best, but then these aggravate my carpal tunnel symptoms. Do you have any suggestions?

  42. Hi Doc. l followed your video on tennis elbow and it cured me. Now l'm back, lol because l had a small motorcycle accident and hurt my wrist. Started your exercises this morning and felt some relieve after l was done. You're awesome 🙂

  43. Hi dr jo. Thank you for doing this! Can I also do this with my good wrist so that it doesn’t get bad too? Where I work I use both arms almost equal and I was thinking I should also strengthen my good arm Thx in advance!

  44. Very helpful video, due to repetaive movements at work I just recently started having wrist pain, weakness and limited range of motion, thanks to your video I'm feeling better . Now doing the stretching and exercises everyday.

  45. Thank u doctor Jo your streach techniques help me alot
    I have nurve compression in neck and shoulder at left side due to which there is nemness and tingling on my left wrist flexer

    Kindly advice me streaches and exercises

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