Building Strength Back In Your Tendons

• 1). If you are recovering from wrist surgery, straighten your arm in front of you with your palm facing up and fingers extended. Grab your fingers with your other hand and pull back on your fingers, stretching them as far back as possible. Hold for 15 to 30 seconds, then relax. Repeat three times. Next, turn your hand so that your palm faces downward while keeping your arm straight. Grab your fingers with your other hand and push them down as far as possible. Hold that position for 15 to 30 seconds. Do three repetitions. Finally, squeeze a tennis ball for five seconds, then relax. Do as many repetitions as you can. Repeat these exercises daily. (See res. 1 below for more exercises)
  
  
• 2). If you have had knee surgery, lie on a bed with both knees extended. Slowly tighten your thigh muscle and push the back of your knee to the floor. Hold that position for 5 to 10 seconds. Repeat 10 times in two minutes. Sit in a chair. Place your other foot over the ankle of your injured leg. Using slight resistance from the top foot, slowly lift your lower leg up as far as possible. Hold that position for 5 to 10 seconds. Lower your both legs back. Do as many repetitions as you can. (See res. 2 below for more knee exercises)
  
  
• 3). If you are recovering from rotator cuff or shoulder surgery, perform the following exercises: Grab the back of your elbow and pull it toward your chest. Hold that position for 15 to 30 seconds. Repeat three times. Next, Stand in the doorway with your elbow bend at 90 degrees. Place the back of your wrist against the door jamb and press against it. Hold for five seconds. Do three sets of 10 repetitions. Finally, while standing, hold a broom handle behind your back with your palms facing backward. Slowly move the broom backward as far as possible. Hold position for five seconds, then relax. Repeat 10 times. (See res. 3 below for more shoulder exercises)
  
  
• 4). For post-operative lower back strength, lie on the floor with your knees pointing up and both feet on the floor. Slowly press your lower back to the floor. Hold for five seconds, then relax. Repeat 10 times. Next, kneel on a carpet or mat with both hands down. Slowly lift your right knee off the floor and extend your leg back as far as possible. Hold for five seconds then bring your leg back down. Repeat same movement with your left leg. Do 10 repetitions with each legs.