Watch guided demo: Tendon glides
Finger open–close cycle
Composite active finger flexion and extension
Goal
Trains smooth composite motion for stiffness and coordination without loading the glide ladder.
Motion taxonomy (reference)
Also called: bend and straighten fingers · finger bend and straighten · gentle fist · make a fist and open
Muscles — extensor digitorum, finger extensors, finger flexors, flexor digitorum profundus, flexor digitorum superficialis, thenar muscles
Tendons — finger extensor tendons, finger flexor and extensor tendons, finger flexor tendons
Bones / joints — DIP joints, MCP joints, metacarpals, phalanges, PIP joints
Indexed benefits: improves finger ROM · improves hand opening · improves overall finger ROM · reduces stiffness · supports basic hand opening and closing · supports composite motion · supports gentle ROM
Common contexts: arthritis · general hand stiffness · general mobility · post-immobilization · stiff fingers · warm-up
Best for
- Global finger stiffness
- Warm-up before resisted work
Default dose
10 reps • 3×/day
Avoid when
- Acute flexor or extensor repairs without clearance
Measurement targets
- Reps per minute without pain spike
- Comfortable arc of motion
Setup
- Forearm supported; wrist neutral; fingers relaxed.
Steps
- 1Open the hand fully.
- 2Close to a comfortable fist without squeezing hard.
- 3Return to full extension.
- 4Repeat slowly and evenly.
Cues
- Pain-free range only.
- Let the knuckles move, not just the tips.
Common mistakes
- Shrugging the shoulder.
- Forcing the last degrees of flexion.
Stop if you feel
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
Progressions
- Add a soft sponge for light resistance.
Regressions
- Use the other hand to assist extension only.
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
~2–5 min as a focused practice block
10 reps · 3×/day
None required — table or bodyweight only.
Phases 1, 2, 3, 4
Generally lower load — still respect pain and swelling.
Avoid if this sounds like you
Acute flexor or extensor repairs without clearance
Reread best-for context ↑Where this shows up clinically
How phases map to healingNext best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Related movements
Similar mechanics, goals, or anatomy.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.