Do this exercise
1 set × 5 reps. Watch the demo and tap through at your own pace — we log your reps, holds, and how it felt.
Prefer the classic step-by-step timer?
Sit with the forearm supported, hand relaxed palm-down on a towel.
Ready when you are
We'll guide you through 5 short steps — about 34 seconds of guided motion. Pause or stop anytime — nothing is uploaded.
Have ready: No special equipment
Contraindications & stop if…
When not to do this
- Acute compartment concern, complex regional pain, or vascular compromise without urgent evaluation
- Recent surgery or fracture before your surgeon clears active neuromuscular techniques
Stop if
- Sharp pain or cramping that does not ease within a minute
- New weakness dropping objects after the session
- Color change or coldness in the fingers
Prefer a quick pacing gate before the timer? Use full guided session — it asks for pain, stiffness, and fatigue in a few taps first (education only, not clearance).
Why it helps
Alternating a gentle contraction with a longer relaxation can help some people access more pain-free opening after stroke, spasticity, or prolonged guarding — but the dosage and timing should match your clinician’s plan.
What it should feel like
A short effort phase followed by a softer opening. Tingling that fades quickly can be normal; sharp pain is not.
Target area
Hand intrinsic muscles, finger extensors
Stop if you notice
- Sharp pain or cramping that does not ease within a minute
- New weakness dropping objects after the session
- Color change or coldness in the fingers
Get clearance first if
- Acute compartment concern, complex regional pain, or vascular compromise without urgent evaluation
- Recent surgery or fracture before your surgeon clears active neuromuscular techniques
Instructions, dose & tipsSetup, how many to do, and common mistakes
How to do it well
Goal, setup, dose, and the things therapists most often have to repeat. This is education — not a replacement for your clinician's plan.
Before you start
- This pattern is commonly used in neuro hand programs — do not improvise intensity if you have not been taught the rhythm.
- Stop and seek urgent care if circulation symptoms appear.
Today's dose
- Reps
- 5
- Sets
- 1
- Sessions / day
- 2
- Rest
- 60s
- Pain ceiling
- 2/10
Common mistakes
- Turning the contract phase into a white-knuckle crush
- Rushing the relax phase without exhaling
- Working through sharp knuckle pain to chase more range
Easier version
- Shorten the contract to 2 seconds and lengthen the relax
- Perform with the hand supported on a pillow
Harder version
Only if your phase allows progression.
- Only with therapist approval: pair with light tendon glides the same day
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.