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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)
12 / 37 exercises — filters apply instantly.
12 exercises match the current filters.
2 Sets • 5 Reps
With a closed fist, slowly bend the wrist down and back up to restore wrist flexion and extension range.
Prep: No special equipment
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.
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 opposite hand to gently straighten the fingers and stretch the palm open when active extension is limited.
Extend the arm, open the hand fully, and spread the fingers wide to counter clenching and finger stiffness.
1 Set • 4 Reps
Hold the big knuckles bent and the smaller finger joints straight to lengthen the small intrinsic muscles of the hand — used after stiffness from immobilization or burns.
Tuck the thumb into a loose fist, then extend it outward to train active thumb extension and base-joint control.
With the forearm supported and palm up, ease the wrist toward extension to stretch the front of the forearm — common after typing or gripping.
Make a tight but comfortable fist, hold briefly, then relax to build grip awareness and finger flexion.
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
Place the palm flat on a wall with fingers spread and lean in gently to stretch the wrist, palm, and forearm.
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