Tiny sessions that fit your day
Pick a goal and a length. We’ll suggest a safe template and gate it against pain, swelling, and tingling so microdosing doesn’t become overuse.
Microdose template filters
Today's microdose balance
Bars show how much of each gentle daily budget you've used on this device (resets at local midnight in the dose engine).
- Mobility0/12 min
- Swelling care0/15 min
- Dexterity0/8 min
- Strength sets0/4 sets
- Work breaks0/8 breaks
6 templates match these filters.
Finger open-close reset
Wake the fingers up with gentle full-range motion.
- Open the hand wide, then make a soft fist.
- Move slowly — about 2 seconds each direction.
- Stay well under any sharp pain.
Stop if: Stop if pain rises above 3/10. · Stop if you feel new tingling.
Tendon glide series
Glide each tendon group through its full path.
- Straight hand → hook fist → full fist → tabletop → straight fist.
- Hold each shape 2 seconds.
- Keep motion smooth, never forced.
Stop if: Stop if any position locks or catches sharply.
Thumb opposition touches
Restore thumb-to-fingertip range.
- Touch thumb tip to each fingertip, in order.
- Reverse the order on the way back.
- Aim for accuracy, not speed.
Stop if: Stop if thumb base pain rises.
Wrist active range
Move the wrist through its comfortable range.
- Forearm on a table, hand off the edge.
- Wrist up, down, side to side — 8 each, 2 sets.
- Stay inside a pain-free arc.
Stop if: Stop if you feel a pinch at end-range.
Post-typing wrist + finger reset
Decompress the wrist and fingers after keyboard time.
- Open the hands wide, spread fingers.
- Roll wrists slowly in both directions.
- Open the thumb web with a gentle stretch.
Stop if: Stop if any motion hurts.
Tool-use decompression
Reset after gripping tools, instruments, or a phone.
- Shake the hands gently for a few seconds.
- Open and close slowly, 8 reps.
- Stretch the thumb web for 10 seconds each side.
Stop if: Stop if pain or tingling appears.
Today’s dose
0.0 total minutes today across 0 completed sessions.
Need a longer drill or more options?
Microdose stays short and gated. The exercise and movement libraries list fuller routines and vocabulary — browse only unless your plan says otherwise.