Movement library
EnduranceFingersWristPhases 4, 5
Typing interval
Graded typing endurance interval
Builds typing endurance under symptom control.
Best for
- Return to keyboard work
Default dose
3 sets • 5 min • 1×/day
Equipment
Keyboard
Avoid when
- Symptoms increase with typing
Measurement targets
- Total tolerated minutes per day
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
- Tingling that lingers after the session
Progressions
- Add 5 min per block if symptoms stay calm.
Regressions
- Shorter blocks; more breaks.
Used in
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
~5 min typical block
3 sets · ~5 min · 1×/day
Equipment
Keyboard
Rehab stage
Phases 4, 5
Generally lower load — still respect pain and swelling.
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.
Scaling in plain language: Easier — Shorter blocks; more breaks. · Harder — Add 5 min per block if symptoms stay calm.Full cues ↑