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Movement library

Movement library

Canonical names, dose, stop rules, and progressions — the clinical backbone behind guided sessions.

Movements vs exercises

Movements are the shared vocabulary: what to do, typical dose, phases, risk, and when to stop — like a clinician's index card.

Exercises are the guided demos: timers, larger controls, narration, and Shorts-style vertical clips when Reel Mode is on.

Open exercise library — Cards here link into Shorts using the same underlying exercise media when available.

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Finger mobility15 movements Thumb mobility17 movements Wrist & forearm11 movements Tendon & nerve glides5 movements Strength & endurance31 movements Dexterity & function14 movements Scar, sensory & swelling6 movements

99 movements

Search movement names and facets below. Press slash anywhere on this page (outside a text field) to jump here. Educational motions only — not a diagnosis.

Search movements by name, motion, or symptom

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Hand-heavy jobs and movement pacing

Education profiles for common work loads — shortcuts here bias the library toward typical job patterns.

Desk & coding Trades & tools Kitchen & line work Hair & salon Music & stage Clinical fine motor Assembly & factory Farming & outdoor labor Driving & vibration tools Dental & pinch-heavy work New parent (bottle wrist)Thumb & pinch-heavy work Cleaning & janitorial Retail & packing lines Beauty & nail desk Teaching & boards

Quick filters:Desk & coding Trades & tools Kitchen & line work Hair & salon Music & stage Clinical fine motor Assembly & factory Farming & outdoor labor Driving & vibration tools Dental & pinch-heavy work New parent (bottle wrist)Thumb & pinch-heavy work Cleaning & janitorial Retail & packing lines Beauty & nail desk Teaching & boards Persona hub

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Tendon glide sequence

Stiffness

Open movement

Shorts

99 movements match the current filters.

Shorts
MobilityFingersextensionLow risk
Straight hand
Composite finger extension (neutral hand)
Stiffness in extension
Phases: 1, 2, 3, 4Open
Shorts
Tendon glideFingersflexionglideLow risk
Hook fist
Intrinsic-minus / claw position (FDS + FDP without MCP flexion)
FDP and FDS differential glide
Phases: 1, 2, 3Open
Shorts
Tendon glideFingersflexiongripModerate risk
Full fist
Composite finger flexion
Composite flexion
Phases: 2, 3, 4Open
Shorts
Tendon glideFingersflexionglideModerate risk
Straight fist
FDS-isolated flexion (MCP + PIP flexion, DIP extension)
Isolated FDS glide
Phases: 2, 3Open
Shorts
MobilityFingersflexionextensionLow risk
Tabletop position
Intrinsic-plus position (MCP flexion, IP extension)
Intrinsic activation
Phases: 1, 2, 3, 4Open
Shorts
MobilityFingersabductionadductionLow risk
Finger spreads
Finger abduction / adduction
Web-space mobility
Phases: 1, 2, 3, 4Open
Shorts
MobilityFingersextensionLow risk
Finger lifts
Isolated finger extension from flat
Extensor activation
Phases: 1, 2, 3, 4Open
Shorts
Tendon glideFingersflexionglideModerate risk
DIP blocking
Isolated DIP flexion with PIP stabilized
FDP isolation
Phases: 2, 3Open
Shorts
Tendon glideFingersflexionglideModerate risk
PIP blocking
Isolated PIP flexion with MCP stabilized
FDS isolation
Phases: 2, 3Open
Shorts
MobilityFingersextensionHigh risk
Reverse PIP blocking
Isolated PIP extension with MCP held flexed
PIP extension lag
Phases: 2, 3Open
Shorts
MobilityFingersextensionflexionHigh risk
Reverse DIP blocking
Isolated DIP extension with PIP stabilized in flexion
DIP extension lag
Phases: 2, 3Open
Shorts
DexterityThumboppositionLow risk
Thumb-to-fingertip touches
Thumb opposition with IP control
Pinch precision
Phases: 1, 2, 3, 4Open
Shorts
MobilityThumbabductionLow risk
Palmar abduction
Thumb palmar abduction (out of plane)
Web-space tightness
Phases: 1, 2, 3, 4Open
Shorts
MobilityThumbabductionLow risk
Radial abduction
Thumb radial abduction (in plane of palm)
Thumb mobility
Phases: 1, 2, 3, 4Open
Shorts
MobilityThumbextensionModerate risk
Thumb retropulsion (lift)
Thumb retropulsion (EPL activation)
EPL activation
Phases: 2, 3, 4Open
Shorts
Tendon glideThumbflexionextensionModerate risk
Thumb tip bend
Thumb IP flexion / extension (FPL/EPL glide)
FPL glide
Phases: 2, 3Open
Shorts
MobilityWristflexionextensionLow risk
Wrist flexion & extension
Wrist flexion / extension active ROM
Wrist stiffness after cast
Phases: 1, 2, 3, 5Open
Shorts
MobilityWristdeviationLow risk
Wrist side-to-side
Wrist radial / ulnar deviation
Tool use
Phases: 2, 3, 5Open
Shorts
MobilityWristrotationLow risk
Wrist circles
Wrist circumduction
General wrist warm-up
Phases: 2, 3, 5Open
Shorts
MobilityWristdeviationrotationModerate risk
Dart-thrower motion
Dart-thrower's motion (radial-extension to ulnar-flexion)
Functional wrist arc
Phases: 3, 4, 5Open
Shorts
MobilityForearmrotationLow risk
Forearm rotation
Pronation / supination
Doorknob & key tasks
Phases: 1, 2, 3, 5Open
Shorts
MobilityWristrotationdeviationLow risk
Wrist alphabet
Multiplanar wrist tracing
Wrist mobility
Phases: 2, 3, 4Open
Shorts
Tendon glideFingersglideflexionLow risk
Tendon glide sequence
Wehbe-Hunter tendon glide sequence
Stiffness
Phases: 1, 2, 3, 4Open
Shorts
Tendon glideFingersglideModerate risk
Differential tendon glide
FDS-only vs FDP-only isolated glides
Persistent finger stiffness
Phases: 2, 3Open
Shorts
MobilityNerve pathwayglideModerate risk
Median nerve glide
Median nerve gliding sequence
Mild–moderate carpal tunnel symptoms
Phases: 2, 3Open
Shorts
MobilityNerve pathwayglideModerate risk
Ulnar nerve glide
Ulnar nerve gliding sequence
Cubital tunnel symptoms
Phases: 2, 3Open
Shorts
MobilityNerve pathwayglideHigh risk
Radial nerve glide
Radial nerve gliding sequence
Radial tunnel-style symptoms (with clearance)
Phases: 3Open
Shorts
StrengthWhole handgripLow risk
Sponge squeeze
Soft composite grip
Early grip return
Phases: 3, 4, 5Open
Shorts
StrengthWhole handgripModerate risk
Soft putty grip
Composite grip into graded putty
Progressive grip strengthening
Phases: 3, 4, 5Open
Shorts
StrengthThumbpinchModerate risk
Tip pinch
Thumb-to-index tip pinch
Precision pinch
Phases: 3, 4, 5Open
Shorts
StrengthThumbpinchModerate risk
Key pinch
Thumb-to-lateral-index lateral pinch
Key turning
Phases: 3, 4, 5Open
Shorts
StrengthThumbpinchModerate risk
Three-jaw chuck pinch
Tripod (three-point) pinch
Pen grip
Phases: 3, 4, 5Open
Shorts
StrengthFingersextensionLow risk
Rubber band finger extension
Resisted finger extension with rubber band
Extensor balance
Phases: 3, 4, 5Open
Shorts
StrengthWristisometricLow risk
Wrist isometrics
Multi-direction wrist isometric holds
Wrist sprain return
Phases: 3, 5Open
Shorts
EnduranceWhole handgripModerate risk
Light loaded carry
Single-arm farmer carry (light load)
Return to grocery, bag, tool carrying
Phases: 4, 5Open
Shorts
EnduranceWhole handgriprotationModerate risk
Jar opening progression
Combined grip + supination task
Daily kitchen tasks
Phases: 4, 5Open
Shorts
DexterityFingerspinchtranslationLow risk
Coin pickup
Small object pickup with palm storage
Fine motor return
Phases: 3, 4Open
Shorts
DexterityFingerstranslationLow risk
Palm-to-fingertip translation
In-hand manipulation: palm-to-finger translation
Fine motor refinement
Phases: 3, 4Open
Shorts
DexterityFingerspinchtaskLow risk
Button practice
Buttoning and unbuttoning task
Self-care return
Phases: 3, 4Open
Shorts
DexterityThumbtranslationtaskLow risk
Card dealing
Thumb-driven single card translation
Thumb mobility
Phases: 3, 4Open
Shorts
DexterityFingerspinchtaskLow risk
Paper clip sorting
Precision pinch with bilateral coordination
Office worker rehab
Phases: 3, 4Open
Shorts
EnduranceFingerstaskLow risk
Typing interval
Graded typing endurance interval
Return to keyboard work
Phases: 4, 5Open
Shorts
DexterityThumbgriptaskLow risk
Utensil hold
Functional utensil grip practice
Eating independence
Phases: 3, 4Open
Shorts
EnduranceWhole handgriptaskModerate risk
Tool grip simulation
Graded power & precision tool simulation
Return to manual work
Phases: 4, 5Open
Shorts
EdemaWhole handflexionextensionLow risk
Elevation with active open-close
Elevation + composite active flexion/extension
Swelling control after activity or surgery
Phases: 0, 1, 2Open
Shorts
EdemaWhole handtaskHigh risk
Retrograde massage (cleared)
Retrograde edema massage
Distal swelling after surgery or trauma
Phases: 1, 2Open
Shorts
Scar careScar / skintaskModerate risk
Scar massage (post-closure)
Multidirectional scar mobilization
Healed surgical scar
Phases: 2, 3, 4Open
Shorts
SensoryScar / skintaskLow risk
Texture ladder
Graded sensory desensitization
Hypersensitivity
Phases: 2, 3, 4Open
Shorts
SensoryFingerstaskLow risk
Object identification (eyes closed)
Stereognosis training
Sensory retraining after nerve injury
Phases: 2, 3, 4Open
Shorts
SensoryWhole handtaskLow risk
Rice bin search
Tactile search and discrimination in resistive medium
Desensitization
Phases: 2, 3, 4Open
Shorts
MobilityFingersflexionextensionLow risk
Finger open–close cycle
Composite active finger flexion and extension
Global finger stiffness
Phases: 1, 2, 3, 4Open
Shorts
DexterityThumboppositiontaskLow risk
Thumb tapping
Rapid thumb-to-digit tapping (fine motor)
Fine motor speed
Phases: 2, 3, 4Open
Shorts
Tendon glideThumbflexionextensionModerate risk
Thumb IP blocking
Isolated thumb IP flexion/extension with MCP stabilized
FPL/EPL differential glide
Phases: 2, 3, 4Open
Shorts
MobilityThumbflexionextensionModerate risk
Thumb MCP blocking
Isolated thumb MCP flexion/extension with CMC stabilized
MCP stiffness
Phases: 2, 3, 4Open
Shorts
MobilityWristextensionLow risk
Interlaced wrist extension stretch
Gentle wrist extension with fingers interlaced
Forearm flexor tightness
Phases: 1, 2, 3, 4Open
Shorts
MobilityWristextensionLow risk
Prayer stretch
Palms-together wrist extension stretch (prayer position)
Flexor tightness
Phases: 1, 2, 3, 4Open
Shorts
MobilityWristflexionLow risk
Reverse prayer stretch
Reverse-prayer forearm stretch (dorsal / extensor-biased)
Dorsal forearm / extensor-side tightness
Phases: 1, 2, 3, 4Open
Shorts
MobilityWristflexionextensionLow risk
Waterfall forearm stretch
Supported elbow extension with wrist flexion (waterfall)
Forearm flexor tightness
Phases: 1, 2, 3, 4Open
Shorts
StrengthForearmrotationgripModerate risk
Towel wringing
Bilateral towel twist (pronation/supination with grip)
Kitchen-task simulation
Phases: 3, 4Open
Shorts
StrengthFingersflexiongripModerate risk
Towel bunching
Finger flexion pull-in (towel inching)
Intrinsic recruitment
Phases: 2, 3, 4Open
Shorts
StrengthWristisometrictranslationModerate risk
Wall weight bearing
Partial closed-chain load through palm and digits
Wrist stability
Phases: 3, 4Open
Shorts
StrengthWristflexionextensionModerate risk
Wrist curl (light)
Supported wrist flexion/extension with light resistance
Forearm conditioning
Phases: 3, 4Open
Shorts
MobilityThumbextensionabductionLow risk
Thumb extension on table
Thumb radial extension slide with palm fixed
Web-space opening
Phases: 1, 2, 3, 4Open
Shorts
MobilityThumbflexionadductionLow risk
Thumb flexion across palm
Thumb adduction/flexion toward small-finger side
Opposition range
Phases: 1, 2, 3, 4Open
Shorts
MobilityThumbabductionadductionLow risk
Thumb abduction–adduction
In-plane thumb away-and-back (CMC–MCP rhythm)
Web-space mobility
Phases: 1, 2, 3, 4Open
Shorts
DexterityThumboppositiontranslationLow risk
Opposition ladder
Thumb tip-to-fingertip then slide to fifth metacarpal base
Functional opposition arc
Phases: 2, 3, 4Open
Shorts
MobilityThumbrotationoppositionLow risk
Thumb circles
Slow circumduction at CMC–MCP
Warm-up
Phases: 1, 2, 3, 4Open
Shorts
DexterityFingerstranslationtaskLow risk
Finger walking
Distal translation along surface (spider walk)
Weight-shift control
Phases: 2, 3, 4Open
Shorts
DexterityThumbpinchoppositionLow risk
Make an O
Thumb–index circular pinch shape (O formation)
Fine motor shaping
Phases: 2, 3, 4Open
Shorts
StrengthFingersisometricflexionModerate risk
Lumbrical press
MCP flexion with IP extension against light resistance
Intrinsic balance
Phases: 2, 3, 4Open
Shorts
MobilityFingersextensionabductionLow risk
Intrinsic stretch
Web-space / interosseous gentle stretch
Web tightness
Phases: 1, 2, 3, 4Open
Shorts
DexterityFingersabductionadductionLow risk
Finger scissors
Adjacent finger abduction/adduction (scissor motion)
Interossei endurance
Phases: 1, 2, 3, 4Open
Shorts
StrengthThumbpinchisometricModerate risk
Pad-to-side pinch
Thumb pad to lateral index (pad–lateral pinch)
Key-turn strength
Phases: 3, 4Open
Shorts
StrengthThumbpinchisometricModerate risk
Flat pinch (lateral pinch plate)
Wide thumb–index pinch with pads parallel
Stable lateral pinch for tool handles
Phases: 3, 4Open
Shorts
StrengthThumbgripModerate risk
Duckbill grip
Wide abducted thumb–finger grasp (occupational grip)
Large-handle tools
Phases: 3, 4Open
Shorts
StrengthPalmgripisometricModerate risk
Mass grip
Power grasp on large soft ball
Global hand strengthening
Phases: 2, 3, 4Open
Shorts
StrengthFingersisometricgripClinician-only
Fingertip support (advanced)
Minimal closed-chain load through distal phalanges
Sport-specific return when cleared
Phases: 4Open
Shorts
StrengthWristextensionisometricModerate risk
Fingertips-to-floor wrist extension
Graded closed-chain wrist extension with digit contact
Wrist load tolerance
Phases: 3, 4Open
Shorts
MobilityFingersextensionLow risk
Passive finger extension
Assisted composite finger extension (gentle overpressure)
Stiff extension after cast or splint
Phases: 1, 2, 3, 4Open
Shorts
MobilityThumbflexionoppositionLow risk
Passive thumb flexion
Assisted thumb flexion / opposition line stretch (gentle)
Thumb stiffness
Phases: 1, 2, 3, 4Open
Shorts
MobilityThumbextensionabductionLow risk
Passive thumb extension
Assisted thumb extension / web-space opening (gentle)
Web-space tightness
Phases: 1, 2, 3, 4Open
Shorts
MobilityThumbabductionLow risk
Passive thumb abduction
Assisted first-web-space widening
Web-space contracture
Phases: 1, 2, 3, 4Open
Shorts
DexterityFingersflexiongripLow risk
Isolated finger flexion (putty)
Single-digit flexion into putty with stabilized forearm
Finger independence
Phases: 2, 3, 4Open
Shorts
DexterityFingersabductionadductionLow risk
Weaving through fingers (putty)
Interdigital putty weave with abduction/adduction control
Intrinsic coordination
Phases: 2, 3, 4Open
Shorts
MobilityWristflexionextensionLow risk
Putty hand roll
Composite hand–wrist roll over putty log
Warm-up
Phases: 1, 2, 3, 4Open
Shorts
StrengthThumbabductionextensionModerate risk
Thumb dynamic band pulls
Resisted thumb abduction / extension vectors with elastic band
Thenar endurance
Phases: 3, 4Open
Shorts
StrengthThumbisometricpinchLow risk
Thumb isometric into finger
Thumb isometric press against opposite digit (no visible motion)
Early pain-gated strengthening
Phases: 2, 3, 4Open
Shorts
StrengthThumbisometricoppositionModerate risk
C-position isometric
Rounded hand C-shape hold with graded isometric pressure
Pinch base stability
Phases: 2, 3, 4Open
Shorts
StrengthFingersisometricflexionLow risk
Index MCP flexion isometric
Resisted isometric flexion at the index MCP (no visible motion)
Early intrinsic-plus line loading
Phases: 2, 3, 4Open
Shorts
StrengthFingersisometricflexionLow risk
Middle MCP flexion isometric
Resisted isometric flexion at the middle MCP (blocked)
Ray-specific strengthening
Phases: 2, 3, 4Open
Shorts
StrengthFingersisometricflexionLow risk
Ring MCP flexion isometric
Resisted isometric flexion at the ring MCP (blocked)
Ring-ray control
Phases: 2, 3, 4Open
Shorts
StrengthFingersisometricflexionLow risk
Small-finger MCP flexion isometric
Resisted isometric flexion at the fifth MCP (blocked)
ADM / hypothenar recruitment
Phases: 2, 3, 4Open
Shorts
StrengthFingersisometricabductionLow risk
Finger spread wall isometric
Abduction isometric against a wall (web space line)
Interossei endurance
Phases: 2, 3, 4, 5Open
Shorts
StrengthWristisometricdeviationModerate risk
Radial deviation isometric (table)
Resisted radial deviation isometric with forearm supported
Radial wrist stabilizers
Phases: 3, 4, 5Open
Shorts
StrengthWristisometricdeviationModerate risk
Ulnar deviation isometric (table)
Resisted ulnar deviation isometric with forearm supported
Hamate / ulnar column stability
Phases: 3, 4, 5Open
Shorts
StrengthForearmisometricrotationModerate risk
Pronation isometric brace
Resisted forearm pronation isometric with opposite hand block
Pronator teres / quadratus dosing
Phases: 3, 4, 5Open
Shorts
StrengthForearmisometricrotationModerate risk
Supination isometric brace
Resisted forearm supination isometric with opposite hand block
Supinator line loading
Phases: 3, 4, 5Open
Shorts
StrengthFingersisometricextensionModerate risk
MCP extension blocked isometric
Resisted isometric MCP extension with PIP flexed (intrinsic plus line)
Intrinsic-plus stability
Phases: 3, 4Open
Shorts
StrengthThumbisometricoppositionLow risk
Thenar pad pressure isometric
Isometric thenar pressure into a soft pad on the table
Thenar endurance without pinch compression
Phases: 2, 3, 4Open

Education, not prescription — tap to show or hide details

This library exists to standardize movement language and dose. It is not a personal prescription. Get clearance from a hand therapist, OT, PT, or surgeon before starting movements marked moderate, high, or clinician-only — especially after fracture, repair, or surgery.

Condition regimens Guided exercises Marketplace

Movement library

99 movements

Hand-heavy jobs and movement pacing

Tendon glide sequence

Straight hand

Hook fist

Full fist

Straight fist

Tabletop position

Finger spreads

Finger lifts

DIP blocking

PIP blocking

Reverse PIP blocking

Reverse DIP blocking

Thumb-to-fingertip touches

Palmar abduction

Radial abduction

Thumb retropulsion (lift)

Thumb tip bend

Wrist flexion & extension

Wrist side-to-side

Wrist circles

Dart-thrower motion

Forearm rotation

Wrist alphabet

Tendon glide sequence

Differential tendon glide

Median nerve glide

Ulnar nerve glide

Radial nerve glide

Sponge squeeze

Soft putty grip

Tip pinch

Key pinch

Three-jaw chuck pinch

Rubber band finger extension

Wrist isometrics

Light loaded carry

Jar opening progression

Coin pickup

Palm-to-fingertip translation

Button practice

Card dealing

Paper clip sorting

Typing interval

Utensil hold

Tool grip simulation

Elevation with active open-close

Retrograde massage (cleared)

Scar massage (post-closure)

Texture ladder

Object identification (eyes closed)

Rice bin search

Finger open–close cycle

Thumb tapping

Thumb IP blocking

Thumb MCP blocking

Interlaced wrist extension stretch

Prayer stretch

Reverse prayer stretch

Waterfall forearm stretch

Towel wringing

Towel bunching

Wall weight bearing

Wrist curl (light)

Thumb extension on table

Thumb flexion across palm

Thumb abduction–adduction

Opposition ladder

Thumb circles

Finger walking

Make an O

Lumbrical press

Intrinsic stretch

Finger scissors

Pad-to-side pinch

Flat pinch (lateral pinch plate)

Duckbill grip

Mass grip