Tendon glides
Move the finger tendons through their full range with five gentle hand positions to reduce stiffness and adhesions.
Open hand — relaxed start.
Ready when you are
We'll guide you through 6 short steps — about 34 seconds of guided motion. Pause or stop anytime — nothing leaves your device.
Have ready: No special equipment
Contraindications & stop if…
When not to do this
- Recent tendon repair without surgeon clearance
- Acute fracture before bone healing milestones
Stop if
- Sharp pain at any position
- New numbness or tingling
- Sudden swelling
Guided full-screen session — 3D hand, optional mirror, voice or silent modes.
Why it helps
Tendon glides help finger tendons move smoothly through their sheaths after injury, surgery, or immobilization.
What it should feel like
A gentle pull or stretch through the fingers and palm. Never sharp pain.
Target area
Fingers, palm
Stop if you notice
- Sharp pain at any position
- New numbness or tingling
- Sudden swelling
Get clearance first if
- Recent tendon repair without surgeon clearance
- Acute fracture before bone healing milestones
Watch a curated demo
Your practice loop
Pause where you want, then tap A for where the loop starts and B for where it ends. Turn Autoloop off anytime — your A/B times stay saved for this video.
Now 0:00 · Loop 0:08 → 1:35
ChaptersOpen to jump
Chapter times are approximate markers for this upload so you can jump to each glide pattern; they are not a substitute for in-person instruction.
Education sources
HandTherapy.app summarizes common home-program elements used in hand therapy and surgery recovery education. These links are for learning — they do not replace your clinician's instructions.
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
- Sit with your forearm supported on a table.
- Remove rings and any tight jewelry.
- Move only into comfortable range — never force.
Today's dose
- Reps
- 5
- Sets
- 2
- Hold
- 3s
- Sessions / day
- 3
- Rest
- 30s
- Pain ceiling
- 3/10
Common mistakes
- Rushing through positions without holding each shape
- Using the other hand to force the fingers further
- Holding your breath through the set
Easier version
- Do only 3 of the 5 hand shapes
- Reduce reps to 3 per set
- Skip the full fist if knuckles are sore
Harder version
Only if your phase allows progression.
- Add a 5-second hold at the end of each shape
- Add a third set with a longer rest
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.
What to do next — not a dead end
Suggestions use shared goals, tags, and difficulty — not your medical record. Always defer to your clinician’s plan after surgery or a flare.
~3 min this exercise
Add a second exercise below for a fuller block.
None required — bodyweight / table surface only
Explainer ceiling: 3/10 — back off before you reach it.
Education if this matches your situation
Get clearance first if
- • Recent tendon repair without surgeon clearance
- • Acute fracture before bone healing milestones
Where this fits in a program
- General stiffness after immobilization — Post-cast stiffness kit
- Carpal tunnel syndrome — Low-cost carpal tunnel pathway
- Trigger finger — Trigger finger low-irritation pathway
- Arthritis of the hand — Arthritis-friendly home kit
- Scar tightness & tendon adhesions — Scar adhesion pathway
Next recommended exercises
Often the next intensity or a logical pairing.
Commonly paired with
Different goal, shared tags — typical clinical pairings.
Related in the same lane
Same goal or strong tag overlap.
Movement library — same skills, smaller steps
Movements are the building blocks therapists combine into exercises.