Top 5 Exercises For De Qu...

De Quervain's tenosynovitis is a condition that occurs when the tendons on the thumb side of the wrist become irritated or inflamed. This can cause pain, swelling, and difficulty moving the thumb and wrist.

Exercise can be a helpful part of managing De Quervain's tenosynovitis, but it is important to consult with a healthcare provider to determine the best exercise regimen for your specific needs.

Start in a seated position with your forearm resting on the table and your palm facing upwards.
Your thumb should lie horizontally beside your palm.
Lift the thumb directly up towards the ceiling so it is vertical.
Return to the start position and repeat.

Bend the tip of your thumb gently down towards the base of your index finger.
Then gently stretch out your thumb across your palm.
Focus on the movement from the base joint of your thumb.
Relax and repeat.

Start in a seated position, with your forearm resting on the table and your palm face up.
Try to move your thumb across to the other side of your palm and back.
Repeat.

Sit up straight by a table.
Lie the arm of the hand you would like to stretch over the table, and turn your palm to face inwards.
Your wrist and hand should lie over the edge of the table.
Keeping your wrist in a neutral position, tuck your thumb into the palm of your hand, bending at all of its joints.
Wrap your fingers around your thumb.
You may well feel a stretch at this point.
If you do, hold this position.
If you do not feel a stretch, begin to tilt your hand with your thumb downwards towards the floor.
Ensure the rest of your arm does not lift and your shoulder does not hunch.
Your hand should remain in alignment with your forearm.
When you feel a stretch, hold this position.

Stand or sit. Bend your elbow and hold a ___ kg weight with your palm facing down. Bend your wrist up, assisting the movement with your other hand.
Slowly lower your hand down without assistance from the other hand.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for a De Quervain's Tenosynovitis , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.