Intrinsic stretch
Web-space / interosseous gentle stretch
Goal
Addresses soft-tissue extensibility between metacarpals for grasp opening.
Motion taxonomy (reference)
Also called: lumbrical interossei stretch
Muscles — interossei, lumbricals
Tendons — extensor hood mechanism, extensor hood system, intrinsic insertions, intrinsic muscle insertions
Bones / joints — DIP joints, MCP joints, metacarpals, phalanges, PIP joints
Indexed benefits: improves finger extension · improves finger extension balance · lengthens intrinsic muscles · reduces clawing tendency · reduces intrinsic tightness · supports hand posture
Common contexts: claw hand pattern · clawing patterns · finger posture rehab · intrinsic tightness · web-space work
Best for
- Web tightness
- Intrinsic tightness after swelling
Default dose
5 reps • 15s hold • 2×/day
Setup
- Use the other hand to gently spread adjacent fingers.
Steps
- 1Support the wrist neutral.
- 2Ease fingers apart until a mild stretch is felt in the web.
- 3Hold, breathe, release.
Cues
- Gentle, oscillating micro-stretches are fine.
- No sharp pain.
Common mistakes
- Twisting the digit sideways.
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
- Combine with light heat beforehand if advised.
Regressions
- One web space at a time.
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 · 15s hold · 2×/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.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.