Do this exercise
2 sets × 5 reps. Watch the demo and tap through at your own pace — we log your reps, holds, and how it felt.
Prefer the classic step-by-step timer?
Hold the hand up with the palm facing you.
Ready when you are
We'll guide you through 3 short steps — about 21 seconds of guided motion. Pause or stop anytime — nothing is uploaded.
Have ready: No special equipment
Contraindications & stop if…
When not to do this
- Recent hand or wrist surgery without clinician clearance
- Acute fracture before bone-healing milestones
Stop if
- Sharp or increasing pain
- New numbness, tingling, or pins-and-needles
- Sudden swelling or color change in the hand
Prefer a quick pacing gate before the timer? Use full guided session — it asks for pain, stiffness, and fatigue in a few taps first (education only, not clearance).
Why it helps
Opposition touches rebuild the fine thumb-to-finger coordination needed for pinching, buttoning, and picking up small objects.
What it should feel like
Light, controlled movement with no strain.
Target area
Thumb, fingers
Stop if you notice
- Sharp or increasing pain
- New numbness, tingling, or pins-and-needles
- Sudden swelling or color change in the hand
Get clearance first if
- Recent hand or wrist surgery without clinician clearance
- Acute fracture before bone-healing milestones
Instructions, dose & tipsSetup, how many to do, and common mistakes
How to do it well
Goal, setup, dose, and the things therapists most often have to repeat. This is education — not a replacement for your clinician's plan.
Before you start
- Sit comfortably with your forearm supported.
- Remove rings and tight jewelry.
- Move only into comfortable range — never force.
Today's dose
- Reps
- 5
- Sets
- 2
- Sessions / day
- 2
- Rest
- 20s
- Pain ceiling
- 3/10
Common mistakes
- Rushing the movement instead of moving slowly and smoothly
- Pushing into pain rather than a gentle stretch
Easier version
- Do fewer reps and rest more often
- Reduce the range of motion until it feels comfortable
Harder version
Only if your phase allows progression.
- Add a gentle 5-second hold at the end of each rep
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.