Movement library
StrengthFingersPhases 3, 4, 5
Rubber band finger extension
Resisted finger extension with rubber band
Balances flexor-dominant gripping work; trains extensor mechanism.
Best for
- Extensor balance
- Counter to over-gripping
Default dose
12 reps • 2 sets • 3×/week
Equipment
Rubber band
Avoid when
- Acute extensor tendon repair
Measurement targets
- Reps to fatigue
Setup
- Place a thin rubber band around all fingers and thumb.
Steps
- 1Open the fingers against the band.
- 2Return slowly.
Cues
- Release with control — don't snap closed.
Common mistakes
- Using a band that is too thick.
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
- Thicker band; more reps.
Regressions
- Use a hair tie.
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
Short sets — often 2×12 as a micro-session
12 reps · 2 sets
Equipment
Rubber band
Rehab stage
Phases 3, 4, 5
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.