Do this exercise
2 sets × 8 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?
Warm up first with open-close motions without the web for 30 seconds.
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: Soft ball, sock, or therapy putty
Contraindications & stop if…
When not to do this
- Recent tendon repair or unstable fracture before surgeon clearance for resisted gripping
- Active inflammatory flare in multiple hand joints without clinician guidance
Stop if
- Sharp pain at the wrist or base of thumb
- New numbness lasting more than a few minutes
- Snapping or catching that worsens with resistance
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
Distributed rubber resistance lets you train composite grip and finger extension in varied vectors — useful when putty feels too compressive but you still need progressive load for function.
What it should feel like
Muscular effort in the forearm and palm. Next-day soreness should be mild; sharp joint pain means you overdid resistance.
Target area
Grip, fingers, wrist stabilizers
Stop if you notice
- Sharp pain at the wrist or base of thumb
- New numbness lasting more than a few minutes
- Snapping or catching that worsens with resistance
Get clearance first if
- Recent tendon repair or unstable fracture before surgeon clearance for resisted gripping
- Active inflammatory flare in multiple hand joints without clinician guidance
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
- Start with the lightest resistance that still feels controllable.
- Skip resisted work until your therapist clears gripping after injury or surgery.
Today's dose
- Reps
- 8
- Sets
- 2
- Sessions / day
- 1
- Rest
- 90s
- Pain ceiling
- 4/10
Common mistakes
- Holding the breath during squeezes
- Letting the wrist collapse into extreme bend to cheat
- Training through sharp thumb-base pain
Easier version
- Cut reps in half
- Use putty only with a smaller roll
Harder version
Only if your phase allows progression.
- When cleared, add a second set on alternate days only if there is zero next-day irritability
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.