Movement library
MobilityFingersPhases 1, 2, 3, 4
Finger spreads
Finger abduction / adduction
Maintains web-space length and intrinsic muscle balance.
Best for
- Web-space mobility
- Interossei activation
Default dose
15 reps • 2×/day
Avoid when
- Joint pain at rest
Measurement targets
- Web space angle (degrees)
Setup
- Hand flat on a table or held in the air.
Steps
- 1Spread fingers apart.
- 2Bring them together.
Cues
- Move slowly and evenly across all fingers.
Common mistakes
- Only spreading the index and pinky.
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
- Add a light rubber band around the fingers.
Regressions
- Smaller spread range.
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
~2–5 min as a focused practice block
15 reps · 2×/day
Equipment
None required — table or bodyweight only.
Rehab stage
Phases 1, 2, 3, 4
Generally lower load — still respect pain and swelling.
Where this shows up clinically
How phases map to healingNext 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.
Related movements
Similar mechanics, goals, or anatomy.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.
Scaling in plain language: Easier — Smaller spread range. · Harder — Add a light rubber band around the fingers.Full cues ↑