Finger scissors
Adjacent finger abduction/adduction (scissor motion)
Goal
Targets interossei in a controlled plane for dexterity and spacing.
Motion taxonomy (reference)
Also called: finger scissors with putty · scissor spread · scissors like motion between two fingers
Muscles — dorsal interossei, interossei, lumbricals, palmar interossei
Tendons — interosseous expansions, intrinsic tendon expansions
Bones / joints — MCP joints, metacarpals, proximal phalanges
Indexed benefits: activates interossei · improves adduction · improves finger separation · increases web-space control · strengthens intrinsic muscles · supports dexterity · supports web-space control · trains interossei
Common contexts: dexterity · finger isolation · finger spacing · finger spacing control · intrinsic strengthening · web-space mobility
Best for
- Interossei endurance
- Typing readiness
Default dose
15 reps • 3×/day
Avoid when
- Fresh collateral ligament sprain
Measurement targets
- Reps before fatigue
Setup
- Palms down on a table or thigh.
Steps
- 1Spread index and long fingers apart.
- 2Bring them together like scissors closing.
- 3Repeat; then advance to long/ring, ring/small as tolerated.
Cues
- Keep MCPs quiet on the surface.
- Small amplitude first.
Common mistakes
- Lifting the whole hand off the surface.
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
- Light rubber band around fingers if cleared.
Regressions
- One pair only per session.
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
15 reps · 3×/day
None required — table or bodyweight only.
Phases 1, 2, 3, 4
Generally lower load — still respect pain and swelling.
Next 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.