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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 • 10 Reps
Use a soft ball, sock, or therapy putty for gentle progressive grip work — only when symptoms are stable.
Prep: Soft ball, sock, or therapy putty
2 Sets • 8 Reps
Turn the palm down and up while the elbow stays steady — a staple motion for forks, doorknobs, and tools.
Prep: Stick, dowel, or pen (rotation aid)
2 Sets • 5 Reps
Make a tight but comfortable fist, hold briefly, then relax to build grip awareness and finger flexion.
Prep: No special equipment
Extend the arm, open the hand fully, and spread the fingers wide to counter clenching and finger stiffness.
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
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.
2 Sets • 6 Reps
Stabilize the small finger joints while bending only the big knuckles — a classic hand-therapy drill to regain isolated MCP flexion and extension after stiffness or immobilization.
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.
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.
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.
Touch the tip of each finger with the thumb to rebuild fine motor control for buttons, keys, and writing.
With a closed fist, slowly bend the wrist down and back up to restore wrist flexion and extension range.
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