- A rotator cuff exercise involves lying face down on a bed. Stretch your arm out to the side, keeping it at shoulder level. Bend your elbow at a 90-degree angle and have your palm face downward. Slowly raise your hand, while keeping your elbow bent and stop once you reach shoulder level. Repeat this process until your arm begins to get tired, and repeat with the other arm.
- To improve tendinitis in your elbow, perform a gentle stretching exercise. This exercise improves tendinitis, rotation, extension and flexion. While your arm is at your side, bend your elbow, bringing your hand to your shoulder. Extend your elbow to the side, and hold for 20 to 30 seconds. Relax your arm and repeat the exercise ten times, twice a day.
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The only way to treat knee tendinitis is to rest your knee. Ice it to reduce the pain and inflammation, and compress and elevate the knee while applying ice. There are exercises you can do to prevent knee tendinitis, such as stretching and strengthening the area. Stretching helps improve flexibility and preserve elasticity in the tendon. Hold the stretches for twenty seconds without bouncing. Performing strength-training exercises builds the muscles in your leg and prevents the tendon from becoming strained.
Stand with your uninjured leg on the floor, and place the leg with the injured knee on a support 3 to 5 inches off the ground. The support can be a step or a block of wood. Alternate your weight back and forth between each foot. As you put pressure on your injured leg, straighten your knee, bringing your other foot off the ground. Do this exercise three sets for 10 reps.
Lying on the uninjured side of your body, tighten the thigh muscles just above your injured knee. Lift the injured leg 8 to 10 inches away from other leg. While keeping the leg straight, lower it back down slowly. Perform 3 sets of 10 repetitions. - Using one hand bend the opposite wrist down by pressing the back of your other hand for 15 to 30 seconds. Stretch the wrist in the backward direction for another 15 to 30 seconds. Stand at a table with your fingers flat and palms down. Lean your body weight forward and hold the position for 30 seconds.
