Finger lifts
Isolated finger extension from flat
Goal
Trains extensor independence — important for typing and dexterity.
Motion taxonomy (reference)
Also called: finger lift off table · isolated finger extension
Muscles — extensor digiti minimi, extensor digitorum, extensor indicis
Tendons — finger extensor tendons
Bones / joints — MCP joints, metacarpals, phalanges
Indexed benefits: improves finger independence · strengthens extensors · supports dexterity
Common contexts: dexterity · extensor activation · finger coordination
Best for
- Extensor activation
- Finger isolation
Default dose
5 reps • 2×/day — Per finger
Avoid when
- Acute extensor tendon repair
Measurement targets
- Independent lift count per finger
Setup
- Palm flat on a table.
Steps
- 1Lift one finger at a time without lifting the others.
- 2Lower with control.
Cues
- Keep the rest of the hand relaxed and flat.
Common mistakes
- Lifting multiple fingers together.
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
- Lift two non-adjacent fingers at once.
Regressions
- Allow neighbor fingers to lift slightly.
Used in(3 guided demos)
Search the exercise library with this motion's clinical label for additional guided drills that may match your plan.
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
5 reps · 2×/day
None required — table or bodyweight only.
Phases 1, 2, 3, 4
Generally lower load — still respect pain and swelling.
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.
Guided exercises that use this
Step-by-step sessions that embed this movement pattern.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.