Tenosynovitis treatment with De Quervain: 10 exercises you can do at home

Tenosynovitis treatment with De Quervain: 10 exercises you can do at home De Quervain's Tenosynovitis is an inflammation of the muscles under the wrist and thumb. Pain occurs when a person moves the thumb. This happens while rubbing the narrow compartments through which the swollen muscle passes. It causes pain in the base of the thumb and forearm.

The exercises below are some of the effective De Quervain treatments you can do throughout the day. However, avoid applying excessive pressure or strain when choosing this De Quervains Tenosynovitis treatment. In this case, you should reduce your reps or take a break for a few days.

Exercise 1: Thumbs up     

Place your hands on a flat surface with your palms facing the ceiling.

Try placing the tip of your thumb against the base of your little finger.

Move your thumb away from your palm to be almost perpendicular to your index finger. You will feel a pull on the back of your thumb and the entire palm.

Extend your thumb for 5-6 seconds and release.

Repeat 8-12 times.

Exercise 2: Stretch to the other side     

Place your hands on a flat surface with your palms facing the ceiling.

Lift your thumb and little finger.

Gently press the tips of your little finger and thumb together. You will feel a pull at the base of your thumb.

Hold this position for 5-6 seconds.

Release and repeat 10 times.

Exercise 3: Flexion of the thumb

   

Place your hands on a flat surface with your palms facing the ceiling.

Hold a small weight and raise your wrist. I feel a stretch on the back of my hand.

Slowly move the bottom of your wrist to return the weight to its original position.

Continue 2 sets of 15 repetitions.