Combating Wrist Tendonitis

Combating Wrist Tendonitis
By: Melanie Macdonald RYT USA – 10/15/09

Wrist Tendonitis is a common problem for drummers due to the repetitive hand and wrist movements associated with drumming. If it is not treated, it can lead to more serious problems down the road.

Yoga is an excellent resource for those who are looking to help prevent or manage wrist tendonitis, as well as other types of ailments that I will be covering in future blogs.

Listed below are two simple stretches you can do to help yourself by lengthening the muscles and tendons in the wrist, also stimulating blood flow to the area. The beauty of these stretches is they can be done anywhere, at any time. Before a show, after a show, on a bus, in a van or at home.
 
The Wrist Stretch

• Place your right elbow on a table with your right palm toward the face
• Let the weight of your left arm rest in the fingers of your right hand, gently stretching the right wrist backward. Let gravity stretch the wrist, assisted by the weight of your left arm. Hold for about 30 seconds
• When finished, gently bend the wrist forward to counteract the back bend

*Modifications: If this stretch is too intense or you can’t rest your arm anywhere, then simply pull the fingers gently back as far as feels comfortable. 

 

The Palm Stretch

• Place your right elbow on a table with your right palm toward your face
• Bend the right wrist back letting your left hand “hang” from your right thumb. Hold for up to 30 seconds
• When finished, gently bend the wrist forward to counteract the back bend

*Both stretches should be done equally to your Left and Right sides.

These stretches are not only good for drummers, but for guitarists, bassists, vocalists, keyboardists or any other type of occupational situation where repetative wrist motions are present; such as someone who types on a computer keyboard all day 🙂

Remember: You need to be fairly consistent with these stretches to begin to reverse the effects of tendonitis. Try to stretch your wrists at least a few times per day, but be patient! Do NOT overstretch them in an effort to hurry along the healing process!

*The stretches above are intented to ease, and/or assist in the future prevention of tendonitis in the wrist. With any recurring physical condition or concern, it’s always a good idea to consult your personal doctor or physician.