7 Stretches for tendinitis (shoulders and casters)

Stretching for tendonitis relieves inflammation of the tendon, decreasing localized pain, burning sensation, lack of muscle strength and swelling.

In order for these stretches to help alleviate the pain of tendonitis, they must be practiced regularly and do not exert a lot of strength to perform them, so that the problem does not worsen.

However, it is important to stress that if during the stretch a strong pain or sensation of tingling occurs in the affected joint, you should consult a physical therapist or orthopedist to verify what the problem is and take the necessary measures to cure the tendinitis. Find out more about what the tendinitis treatment consists of.

Stretches for arms and shoulders

For people who have tendinitis in their hands, wrists, elbows or shoulders, some of the stretches indicated to relieve pain and stiffness caused by:

stretch 1

Extender el arm hacia adelante, parallel to suelo and con la palma de la mano hacia afuera y girolo so that la mano quede hacia abajo. Then, to perform the stretching, with the other hand you have to hold your fingers back without forgetting the pulgar, so that you feel that the inner part of the arm is stretched.

Another way of carrying out this stretching is with the extended arm to the adelante and the palm of the hand to the afuera, but this time with the hand pointing to the top.

This stretching must be carried out for 30 seconds and can be repeated 2 to 3 times a day.

stretch 2

Extender el arm hacia adelante, so that quede con la palma de la mano hacia adentro and con la mano hacia abajo. After that, to perform the stretching, with the other hand, you have to hold your fingers down and inside, so that the external part of the arm is stretched.

stretch 3

From there, put your arms behind the back, turn the palms of your hands around and interlace the fingers of both hands. After that, stretch the elbows for 30 consecutive seconds.

stretch 4

From there, extend the arms to the front, rotate the palms of the hands to the front and interlace the fingers of both hands. Afterwards, extend arms and arms and remain in this position for 30 seconds.

Some of these strains are also beneficial for those people who suffer from shoulder tendinitis, especially strains 3 and 4 due to strains in this region.

Stretches for the chair and the rodillas

For those who have tendinitis in the hip or in the wheels, some stretches indicated to facilitate mobility and alleviate pain and stiffness include:

stretch 5

From foot, separate the feet so that they are lined up with the shoulders and stretch them by flexing the body from the front, so that the floor is touched with the hands, always keeping the extended rodillas.

stretch 6

From foot, separate the feet so that they are lined up with the shoulders and luego, to make the stretch, to flex the body there adelante, incline it to the left side and grab it with the hands and the foot left. It must always be carried out by keeping the wheels extended.

stretch 7

From foot, separate the feet so that they are lined up with the shoulders and luego, to stretch, to flex the body from the side, tilt it to the right side and grab it with the hands of the hands and right foot. It must always be carried out by keeping the wheels extended.

When to do the stretching

These stretches must be performed in the morning or before and after physical activity, they can improve muscle flexibility and reduce stiffness, also helping to alleviate pain.

The tendinitis can appear in different regions of the body, being more common in the hands, the tobillos, the shoulders, the cadera, the fists, the elbows or the rodillas. To treat and cure a tendinitis, it may be necessary to take anti-inflammatory drugs and analgesics, and regular physical therapy and stretching at home are also recommended, as they reduce the pain and natural stiffness of this condition.