Desk movement guide
Wrist & Forearm Tendonitis Exercises
Calm tendon irritation with gentle loading and mobility for the wrist/forearm.
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Reduce desk or lifting-related wrist pain with controlled tendon loading.
Common symptoms
- Forearm ache with gripping
- Pain with typing or lifting
- Stiff wrist movement
Likely causes
- Overuse from typing/mousing
- Heavy gripping/lifting
- Sudden load increase
Exercises
Wrist Flexor Stretch
2 holds each side
Steps
- Arm straight, palm up.
- Gently pull fingers back with other hand.
- Hold 20–30s.
Why this helps: Lengthens tight flexors that can irritate tendons.
Eccentric Wrist Extension
3 sets of 10
Steps
- Hold light dumbbell, forearm supported, palm down.
- Lift with both hands, lower slowly with one.
- Control descent 3–4s.
Why this helps: Eccentric loading builds tendon capacity.
Grip Squeeze (Light)
2–3 sets of 12
Steps
- Use soft ball/putty.
- Squeeze gently, hold 3s, release.
- Avoid sharp pain.
Why this helps: Gradual loading of finger/wrist flexors for endurance.
Safety first
- Keep pain mild (≤3/10) during and after.
- If swelling or burning increases, reduce load/frequency.
FAQs
Typing modifications?
Use neutral wrist posture, take micro-breaks, and stretch flexors/extensors regularly.
How long to improve?
Tendons often need 4–8 weeks of consistent, graded loading.
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