Movement library
MobilityFingersPhases 1, 2, 3, 4
Finger lifts
Isolated finger extension from flat
Trains extensor independence — important for typing and dexterity.
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 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.
Continue your rehab
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.
Estimated time
~2–5 min as a focused practice block
5 reps · 2×/day
Equipment
None required — table or bodyweight only.
Rehab stage
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.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.
Scaling in plain language: Easier — Allow neighbor fingers to lift slightly. · Harder — Lift two non-adjacent fingers at once.Full cues ↑