Do this exercise
2 sets × 12 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?
Loop a light rubber band around the fingertips, palm facing you.
Ready when you are
We'll guide you through 4 short steps — about 22 seconds of guided motion. Pause or stop anytime — nothing is uploaded.
Have ready: Rubber band / elastic loop
Contraindications & stop if…
When not to do this
- Acute finger sprain
- Inflammatory arthritis flare without clinician guidance
Stop if
- Sharp knuckle pain
- Next-day swelling
- Triggering or catching in a finger
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
The extensors on the back of the hand help open the hand fully after gripping tasks; light band work is a common therapist progression.
What it should feel like
Mild fatigue along the back of the hand. Not sharp joint pain.
Target area
Fingers, hand
Stop if you notice
- Sharp knuckle pain
- Next-day swelling
- Triggering or catching in a finger
Get clearance first if
- Acute finger sprain
- Inflammatory arthritis flare without clinician guidance
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
- Use the lightest band that still gives feedback.
- Stop if any knuckle pinches or clicks painfully.
Today's dose
- Reps
- 12
- Sets
- 2
- Sessions / day
- 2
- Rest
- 45s
- Pain ceiling
- 3/10
Common mistakes
- Using a band so heavy the thumb hyperextends
- Letting the wrist bend sideways to cheat
- Rushing the return phase
Easier version
- Remove the band and practice slow spreads
- Half the reps
Harder version
Only if your phase allows progression.
- Step up band tension only if there is zero next-day soreness
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.