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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)
23 / 37 exercises — filters apply instantly.
23 exercises match the current filters.
2 Sets • 5 Reps
Bend the fingers at the knuckles into a hook or claw shape, then straighten, to glide the finger tendons.
Prep: No special equipment
From an open palm, curl the fingers into a hook and back to open, gliding the finger tendons through their range.
Move the finger tendons through their full range with five gentle hand positions to reduce stiffness and adhesions.
Use the opposite hand to gently straighten the fingers and stretch the palm open when active extension is limited.
Point the index finger upward and use the other hand to gently stretch it back, easing finger-joint tightness.
Use your other hand to gently draw the thumb outward and hold, easing thumb tightness and web-space stiffness.
Hold the thumb steady and gently mobilize it with the other hand to ease basal-joint stiffness and improve glide.
Make a tight but comfortable fist, hold briefly, then relax to build grip awareness and finger flexion.
Extend the arm, open the hand fully, and spread the fingers wide to counter clenching and finger stiffness.
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.
1 Set • 4 Reps
With the forearm supported and palm up, ease the wrist toward extension to stretch the front of the forearm — common after typing or gripping.
Interlock the fingers of both hands and gently stretch them together to mobilize the fingers and web spaces.
Slowly close into a full fist, then open the hand wide — a gentle pumping motion for mobility and circulation.
1 Set • 3 Reps
Use slow circles or gentle strokes along a healed scar to loosen tight tissue and improve glide — distinct from texture desensitization, but often used in the same recovery phase.
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.
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 thumb to each fingertip in turn, then open the hand wide to train precision and thumb opposition.
Place the palm flat on a wall with fingers spread and lean in gently to stretch the wrist, palm, and forearm.
With a closed fist, slowly bend the wrist down and back up to restore wrist flexion and extension range.
Make a loose fist and slowly rotate the forearm from palm-up to palm-down to mobilize the wrist and forearm.
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