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.
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.