exercises for tendinitis (tendonitis) and carpal tunnel (cps)

i deal with both carpal tunnel (diagnosed) and tendonitis. an ergonomic keyboard is a must (i use a kinesis freestyle). one of the most important equipment changes for me is to never use an actual mouse, and to never click a trackpad. instead i use a magic trackpad on my desktop mac, built in trackpad on my mbp, and a logitech trackpad on my pc desktops. all are configured with full gesture capability so i can use the tap features instead of clicking. also, no click-drag. instead i use the double tap to lock feature. i also mix it up by using my ipad. for browsing, for short emails, etc. the ipad requires different muscles so changes the patterns of use (a good thing). for exercises, i highly recommend this short youtube video: [VIDEO] . i think this was perhaps the best thing for me. it got me out of the worst of it, and keeps me from slipping back to my worst. i wear wrist splints in bed. this might not be for everyone, but my doc suggested it. a lot of people bend their wrists at night, stressing the muscles and tendons. i was definitely one who did. it helps. finally, ice. i use ice packs to cool off the arms when i'm hurting. walgreens sells a nice inexpensive pack with a built in cover that works really well. i have 10 of them :) best of luck.

I've been doing these stretches a few times a day for the past several years, since I first felt RSI coming on. It's helped significantly. Whenever I start to feel wrist/hand pain, I know I've been slacking on them. [VIDEO]

Look into stretching exercises. This video saved me from debilitating hand and wrist pain. I'm sure there are similar exercises you can perform for forearm, elbow, shoulder, etc.. [VIDEO]

I've found the exercises in this video help me a lot: [VIDEO] Also, when I was having problems a few years back, I narrowed it down to my laptop. The touchpad style mouse was killing my hands and wrists. It sounds like you're on a desktop, but I thought I'd mention it just in case.