Do this exercise
2 sets × 5 reps · hold 3s each. 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?
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 is uploaded.
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
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
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
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
- 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.