are there any stretches or excercises that prevent tendonitis in my hands?

Question

I play the viola. tendonitis is very common in string instrument players if they don't warm up correctly or don't hold the bow correctly. sometimes my hand hurts after i play, especially if i'm playing very fast or very loud. if anyone knows of stretches or excercises that help, i would realy appreciate it! :)

Answer 1

The muscles that cross the wrist also cross the elbow joint. Therefore, when you stretch your wrists, you should keep your elbow straight to increase the stretch.

First, straighten your left arm in front of you, palm facing down. With your right hand, push your hand down so that you are bending your wrist. You should feel this stretch on the top of the wrist or forearm. To increase the stretch, pull slightly towards the pinky finger. Repeat with opposite arm.

You can glide the tendons of the wrist when you do this stretch by gently bending each finger individually with the right hand. You will probably notice that you have no problem bending the pinky and ring finger, but the middle and index fingers will be tighter.

Second, straighten your left arm in front of you, palm facing up. With your right hand, pull your hand down so that you are hyperextending your wrist. You should feel this stretch across the wrist or forearm. To increase the stretch, pull slightly towards the pinky finger. Repeat with opposite arm.

Third, keep elbow bent and turn left palm upwards. Apply overpressure with right hand. Repeat with opposite arm.

Perform the stretches when your body is warm. First thing in the morning, no good. After a warm shower, or after playing a few warm up exercises on your viola, perfect time. Stretch 2-3 times a day and stretch 3 repetitions for 30 seconds each stretch.

I would also recommend you perform upper extremity strengthening exercises to keep up your endurance while playing, so that your form and your wrists don't suffer.