De Quervain's Tenosynovitis — Complete Exercise Program

Looking for a shorter starting point? The De Quervain's Tenosynovitis starter guide covers the first 8 exercises on a printable sheet.

A phase-by-phase exercise program used in recovery for de quervain's tenosynovitis. Each movement includes what it's working on and how it's typically performed. Your own surgeon's or therapist's guidance always comes first.

Foundation

Weeks 0–4

Thumb & Wrist Stretch

A gentle stretch for the thumb-side tendons of the wrist.

What it helps: Eases tension in the thumb-side wrist tendons — gently loosening the tight, irritated tendons that limit thumb and wrist use.

Hold the arm out, thumb up. Gently bend the wrist downward and toward the little-finger side until you feel a mild stretch along the thumb side of the wrist.
Hold gently; keep it comfortable.
You can tuck the thumb lightly into the palm first for a touch more — but never force it.

Tips:

A gentle, mild stretch only — thumb-side tendons are easily over-stretched.
Ease off if it sharpens.

Commonly done as 3 sets of Hold 15–20 sec, daily.

Wrist Range of Motion

Gentle bending and side-to-side motion to keep the wrist moving freely.

What it helps: Keeps the wrist moving through its full range — preserving the bend, straighten, and side-to-side motion you use for everyday hand tasks.

Rest your forearm on a table with your hand just past the edge, hand open and relaxed.
Bend the wrist up so the back of the hand rises, then down so the fingers drop, through a comfortable range.
Then move the hand side to side — toward the thumb, then toward the little finger.
Finally make slow circles.

Tips:

Smooth, comfortable motion — don't force the ends.
Keep the forearm supported so only the wrist moves.
No weight for this one. It is about movement, not strength — that is what separates it from wrist curls.

Commonly done as 2–3 sets of 10 each, daily.

Wrist Isometrics

Gentle no-movement holds that calm tendon pain while keeping the muscles active.

What it helps: Loads the forearm tendons gently without movement — a comfortable way to keep them strong and often to ease tendon pain before they're ready for moving resistance.

Rest the forearm on a table, hand off the edge. For extensors: make a light fist, push the back of the hand up against your other hand — no movement — and hold.
For flexors: push the palm down against your other hand and hold.
Use comfortable pressure; the wrist stays still.

Tips:

No movement happens — you're holding against resistance.
Start light; isometrics often ease tendon pain, so find a comfortable level.

Commonly done as 1 sets of Hold 20–45 sec ×3–5, daily.

Posture Training

Trains a neutral spine for sitting, standing, and lifting safely.

What it helps: Trains a neutral, balanced spine for sitting, standing, and lifting — good posture takes strain off the back all day long.

Sit or stand tall, stacking ears over shoulders over hips.
Gently draw your shoulder blades down and back.
Hold a tall, relaxed neutral position; reset whenever you slouch.

Tips:

Set reminders to check your posture during the day.
A small lumbar roll helps when sitting.

Commonly done throughout the day.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

Take short walks at a comfortable pace.
Increase your distance gradually as you feel able.

Tips:

Use your assistive device as directed.

Commonly done throughout the day.

Build

Weeks 4–8

Wrist Isometrics

Gentle no-movement holds that calm tendon pain while keeping the muscles active.

What it helps: Loads the forearm tendons gently without movement — a comfortable way to keep them strong and often to ease tendon pain before they're ready for moving resistance.

Rest the forearm on a table, hand off the edge. For extensors: make a light fist, push the back of the hand up against your other hand — no movement — and hold.
For flexors: push the palm down against your other hand and hold.
Use comfortable pressure; the wrist stays still.

Tips:

No movement happens — you're holding against resistance.
Start light; isometrics often ease tendon pain, so find a comfortable level.

Commonly done as 1 sets of Hold 20–45 sec ×3–5, daily.

Thumb & Wrist Stretch

A gentle stretch for the thumb-side tendons of the wrist.

What it helps: Eases tension in the thumb-side wrist tendons — gently loosening the tight, irritated tendons that limit thumb and wrist use.

Hold the arm out, thumb up. Gently bend the wrist downward and toward the little-finger side until you feel a mild stretch along the thumb side of the wrist.
Hold gently; keep it comfortable.
You can tuck the thumb lightly into the palm first for a touch more — but never force it.

Tips:

A gentle, mild stretch only — thumb-side tendons are easily over-stretched.
Ease off if it sharpens.

Commonly done as 3 sets of Hold 15–20 sec, daily.

Wrist Deviation (Side-to-Side)

Strengthens the muscles that move the wrist toward the thumb and little-finger sides.

What it helps: Strengthens the side-to-side wrist muscles — important support for the thumb-side tendons and for steady, controlled wrist use.

Rest the forearm on a table with the hand off the edge, thumb up, holding a light weight or hammer.
Slowly raise the hand toward the thumb side, then lower with control.
Keep the forearm still; the motion is at the wrist.

Tips:

Light resistance, controlled motion.
A hammer held toward the head adds gentle, adjustable load.

Commonly done as 2 sets of 10–12, most days.

Forearm Stretch (Flexors & Extensors)

Stretches the muscles of the forearm that attach at the elbow.

What it helps: Loosens the forearm muscles that attach at the elbow — easing the tension that pulls on irritated tendons and limits comfortable wrist and grip use.

Straighten the arm in front of you, palm down. With the other hand, gently bend the wrist down until you feel a stretch along the top of the forearm (extensors).
Then turn the palm up and gently bend the wrist down to stretch the underside (flexors).
Hold each gently; keep the elbow straight.

Tips:

A gentle, steady pull — never sharp.
Keeping the elbow straight makes the stretch reach the muscles that attach there.

Commonly done as 3 sets of Hold 20–30 sec each, daily.

Grip Strengthening

Builds hand and forearm grip strength with a ball or putty.

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

Hold a soft ball or therapy putty in your hand.
Squeeze firmly and hold a few seconds, then relax fully.
Work through comfortable effort; stop short of sharp pain.

Tips:

Full squeeze, full relax — both matter.
Grip work loads the elbow tendons, so build it gradually if you have tennis or golfer's elbow.

Commonly done as 2–3 sets of 10–15, most days.

Strengthen

Weeks 8–12

Wrist Deviation (Side-to-Side)

Strengthens the muscles that move the wrist toward the thumb and little-finger sides.

What it helps: Strengthens the side-to-side wrist muscles — important support for the thumb-side tendons and for steady, controlled wrist use.

Rest the forearm on a table with the hand off the edge, thumb up, holding a light weight or hammer.
Slowly raise the hand toward the thumb side, then lower with control.
Keep the forearm still; the motion is at the wrist.

Tips:

Light resistance, controlled motion.
A hammer held toward the head adds gentle, adjustable load.

Commonly done as 2 sets of 10–12, most days.

Grip Strengthening

Builds hand and forearm grip strength with a ball or putty.

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

Hold a soft ball or therapy putty in your hand.
Squeeze firmly and hold a few seconds, then relax fully.
Work through comfortable effort; stop short of sharp pain.

Tips:

Full squeeze, full relax — both matter.
Grip work loads the elbow tendons, so build it gradually if you have tennis or golfer's elbow.

Commonly done as 2–3 sets of 10–15, most days.

Wrist Curls

Strengthens the forearm muscles in both directions.

What it helps: Builds balanced forearm strength in both directions — the everyday strength behind a comfortable, capable wrist and grip.

Rest your forearm on a table with your hand just past the edge, holding a light weight.
Palm up: curl your wrist upward, then lower it slowly.
Turn your forearm over so the palm faces down, then lift the back of your hand upward and lower it slowly.
Move smoothly through a comfortable range.

Tips:

Light weight, controlled motion.
Your forearm stays resting on the table — only the wrist moves.
Build the forearm in both directions for balance.

Commonly done as 2–3 sets of 12–15 each, most days.

Thumb & Wrist Stretch

A gentle stretch for the thumb-side tendons of the wrist.

What it helps: Eases tension in the thumb-side wrist tendons — gently loosening the tight, irritated tendons that limit thumb and wrist use.

Hold the arm out, thumb up. Gently bend the wrist downward and toward the little-finger side until you feel a mild stretch along the thumb side of the wrist.
Hold gently; keep it comfortable.
You can tuck the thumb lightly into the palm first for a touch more — but never force it.

Tips:

A gentle, mild stretch only — thumb-side tendons are easily over-stretched.
Ease off if it sharpens.

Commonly done as 3 sets of Hold 15–20 sec, daily.

Forearm Stretch (Flexors & Extensors)

Stretches the muscles of the forearm that attach at the elbow.

What it helps: Loosens the forearm muscles that attach at the elbow — easing the tension that pulls on irritated tendons and limits comfortable wrist and grip use.

Straighten the arm in front of you, palm down. With the other hand, gently bend the wrist down until you feel a stretch along the top of the forearm (extensors).
Then turn the palm up and gently bend the wrist down to stretch the underside (flexors).
Hold each gently; keep the elbow straight.

Tips:

A gentle, steady pull — never sharp.
Keeping the elbow straight makes the stretch reach the muscles that attach there.

Commonly done as 3 sets of Hold 20–30 sec each, daily.

Advance

Months 3–6

Wrist Deviation (Side-to-Side)

Strengthens the muscles that move the wrist toward the thumb and little-finger sides.

What it helps: Strengthens the side-to-side wrist muscles — important support for the thumb-side tendons and for steady, controlled wrist use.

Rest the forearm on a table with the hand off the edge, thumb up, holding a light weight or hammer.
Slowly raise the hand toward the thumb side, then lower with control.
Keep the forearm still; the motion is at the wrist.

Tips:

Light resistance, controlled motion.
A hammer held toward the head adds gentle, adjustable load.

Commonly done as 2 sets of 10–12, most days.

Grip Strengthening

Builds hand and forearm grip strength with a ball or putty.

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

Hold a soft ball or therapy putty in your hand.
Squeeze firmly and hold a few seconds, then relax fully.
Work through comfortable effort; stop short of sharp pain.

Tips:

Full squeeze, full relax — both matter.
Grip work loads the elbow tendons, so build it gradually if you have tennis or golfer's elbow.

Commonly done as 2–3 sets of 10–15, most days.

Wrist Curls

Strengthens the forearm muscles in both directions.

What it helps: Builds balanced forearm strength in both directions — the everyday strength behind a comfortable, capable wrist and grip.

Rest your forearm on a table with your hand just past the edge, holding a light weight.
Palm up: curl your wrist upward, then lower it slowly.
Turn your forearm over so the palm faces down, then lift the back of your hand upward and lower it slowly.
Move smoothly through a comfortable range.

Tips:

Light weight, controlled motion.
Your forearm stays resting on the table — only the wrist moves.
Build the forearm in both directions for balance.

Commonly done as 2–3 sets of 12–15 each, most days.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

Choose activities that keep you moving without jarring the joint - walking, cycling and golf are three common ones.
Start with a short session and add time before you add intensity.
Spread them across the week rather than doing everything in one day.
Keep the effort at a level where you could still hold a conversation.

Tips:

The picture shows three examples, not a list to work through - the best activity is the one you will keep doing.
A little stiffness the next day is usual; a flare that lingers means the session was too long, not that the activity was wrong.
Your surgeon or therapist can say when each activity is a reasonable one to add.

Commonly done as you like.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

Take short walks at a comfortable pace.
Increase your distance gradually as you feel able.

Tips:

Use your assistive device as directed.

Commonly done throughout the day.

Maintain

Months 6–12

Grip Strengthening

Builds hand and forearm grip strength with a ball or putty.

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

Hold a soft ball or therapy putty in your hand.
Squeeze firmly and hold a few seconds, then relax fully.
Work through comfortable effort; stop short of sharp pain.

Tips:

Full squeeze, full relax — both matter.
Grip work loads the elbow tendons, so build it gradually if you have tennis or golfer's elbow.

Commonly done as 2–3 sets of 10–15, most days.

Wrist Deviation (Side-to-Side)

Strengthens the muscles that move the wrist toward the thumb and little-finger sides.

What it helps: Strengthens the side-to-side wrist muscles — important support for the thumb-side tendons and for steady, controlled wrist use.

Rest the forearm on a table with the hand off the edge, thumb up, holding a light weight or hammer.
Slowly raise the hand toward the thumb side, then lower with control.
Keep the forearm still; the motion is at the wrist.

Tips:

Light resistance, controlled motion.
A hammer held toward the head adds gentle, adjustable load.

Commonly done as 2 sets of 10–12, most days.

Wrist Curls

Strengthens the forearm muscles in both directions.

What it helps: Builds balanced forearm strength in both directions — the everyday strength behind a comfortable, capable wrist and grip.

Rest your forearm on a table with your hand just past the edge, holding a light weight.
Palm up: curl your wrist upward, then lower it slowly.
Turn your forearm over so the palm faces down, then lift the back of your hand upward and lower it slowly.
Move smoothly through a comfortable range.

Tips:

Light weight, controlled motion.
Your forearm stays resting on the table — only the wrist moves.
Build the forearm in both directions for balance.

Commonly done as 2–3 sets of 12–15 each, most days.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

Take short walks at a comfortable pace.
Increase your distance gradually as you feel able.

Tips:

Use your assistive device as directed.

Commonly done throughout the day.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

Choose activities that keep you moving without jarring the joint - walking, cycling and golf are three common ones.
Start with a short session and add time before you add intensity.
Spread them across the week rather than doing everything in one day.
Keep the effort at a level where you could still hold a conversation.

Tips:

The picture shows three examples, not a list to work through - the best activity is the one you will keep doing.
A little stiffness the next day is usual; a flare that lingers means the session was too long, not that the activity was wrong.
Your surgeon or therapist can say when each activity is a reasonable one to add.

Commonly done as you like.

About De Quervain's Tenosynovitis

What the condition is, how it's usually managed, and what to expect — read the De Quervain's Tenosynovitis guide.

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These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.