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Hand-heavy jobs & pacing
Education profiles for work-shaped loads — not job-site clearance.
Patient hub (hand-heavy)·Movements (desk / wrist)·Job profiles·Reels (my program)
13 / 37 exercises — filters apply instantly.
13 exercises match the current filters.
2 Sets • 5 Reps
Use your other hand to gently draw the thumb outward and hold, easing thumb tightness and web-space stiffness.
Prep: No special equipment
Hold the thumb steady and gently mobilize it with the other hand to ease basal-joint stiffness and improve glide.
Spread the fingers wide, then sweep the thumb across the palm to combine finger abduction with thumb mobility.
Form an 'O' by touching the thumb to the index finger on both hands to train pinch control and finger dexterity.
Tuck the thumb into a loose fist, then extend it outward to train active thumb extension and base-joint control.
2 Sets • 8 Reps
Hold the thumb’s base joint still and bend only the tip — a focused glide for the flexor pollicis longus tendon used after thumb tendon repair or stiffness.
Use the other hand to move the thumb through its full range, easing tightness at the base and improving control.
Touch the tip of each finger with the thumb to rebuild fine motor control for buttons, keys, and writing.
Touch the thumb to each fingertip in turn, then open the hand wide to train precision and thumb opposition.
2 Sets • 12 Reps
Spread the fingers against a light looped band to wake up the small extensors that balance grip.
Prep: Rubber band / elastic loop
1 Set • 5 Reps
Encourage healthy median nerve mobility with a slow sequence of wrist and finger positions. Never push into symptoms.
Press and release against a rubber resistance web (or substitute putty) using a large whole-hand grasp — a later-stage strengthening option when mobility is already acceptable.
Prep: Soft ball, sock, or therapy putty
2 Sets • 6 Reps
With the palm on the table, slide each fingertip a short distance toward the thumb line and return — a gentle tendon excursion drill when composite glides are still uncomfortable.
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