Warm up first with open-close motions without the web for 30 seconds.
Ready when you are
We'll guide you through 5 short steps — about 34 seconds of guided motion. Pause or stop anytime — nothing is uploaded.
Have ready: Soft ball, sock, or therapy putty
Contraindications & stop if…
When not to do this
- Recent tendon repair or unstable fracture before surgeon clearance for resisted gripping
- Active inflammatory flare in multiple hand joints without clinician guidance
Stop if
- Sharp pain at the wrist or base of thumb
- New numbness lasting more than a few minutes
- Snapping or catching that worsens with resistance
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).
Full-screen steps and timer below — same exercise. For vertical reel mode, use the clapper icon next to Save at the top of the page.
Why it helps
Distributed rubber resistance lets you train composite grip and finger extension in varied vectors — useful when putty feels too compressive but you still need progressive load for function.
What it should feel like
Muscular effort in the forearm and palm. Next-day soreness should be mild; sharp joint pain means you overdid resistance.
Target area
Grip, fingers, wrist stabilizers
Stop if you notice
- Sharp pain at the wrist or base of thumb
- New numbness lasting more than a few minutes
- Snapping or catching that worsens with resistance
Get clearance first if
- Recent tendon repair or unstable fracture before surgeon clearance for resisted gripping
- Active inflammatory flare in multiple hand joints without clinician guidance
Watch a curated demo
Your practice loop
Pause where you want, then tap A for where the loop starts and B for where it ends. Turn Autoloop off anytime — your A/B times stay saved for this video.
Now 0:00 · Loop 0:00 → end of video
More demos & readings (editorial catalog)
Extra YouTube, PDF, and hospital links gathered for this exercise cluster. The top embed above remains the oEmbed-verified pick when present; treat these as adjacent education — confirm fit with your clinician.
Typical catalog dose: 5 to 10 minutes, depending on tolerance.
Precautions (catalog)
- Start with soft resistance.
- Do not continue if pain or swelling worsens.
5 Minute Finger and Hand Stiffness Exercise Routine for Both Hands
Virtual Hand Care · 2023-03-12
Introduces dynamic spider fingers as exercise number one.
Good for stiffness and warming up the hand.
Catalog ids: dynamic_spider_fingers5 Minute Hand Strengthening Exercise Routine
Virtual Hand Care · 2023-08-03
Uses a ball and Flexbar for grip, thumb press, twisting, and massage.
Good for general strengthening.
Catalog ids: putty_strengtheningHand exercises for strength and mobility
Unknown / YouTube · 2020-02-04
Supports mobility and hand opening patterns.
Useful as an alternative mobility drill.
Catalog ids: dynamic_spider_fingersHand strengthening exercises
Virtual Hand Care · 2020-06-02
Demonstrates therapy putty exercises for grip, pinch, thumb pressure, and finger abduction.
Ideal for strengthening progression.
Catalog ids: putty_strengtheningHow to Strengthen your Hand using Exercise Putty
Unknown / YouTube · 2016-09-13
Demonstrates resistance-based hand strengthening with putty.
Good for resistance training progression.
Catalog ids: full_grip_putty25 Hand Exercises For Stroke Recovery
Saebo · 2018-07-12
Includes ball grip as a core strengthening exercise.
Useful for general hand strengthening.
Catalog ids: ball_grip, full_grip_puttyHand Strengthening Exercises for Grip and Function
Trust Strength Rehab · 2025-08-14
Covers grip and pinch strengthening approaches that pair well with resistance tools.
Useful for progression beyond basic therapy putty.
Catalog ids: large_grasp_powerweb, ball_grip
Catalog fact-check source list
- https://www.flintrehab.com/hand-therapy-exercises/
- https://www.assh.org/handcare/condition/hand-finger-exercises
- https://www.ruh.nhs.uk/patients/patient_information/HTH021_Hand_Exercises.pdf
- https://www.medbridge.com/blog/occupational-therapy-hand-exercises
- https://www.thermh.org.au/services/occupational-therapy/hand-therapy-videos
- https://www.southtees.nhs.uk/services/physiotherapy/hand-therapy/hand-therapy-exercise-videos/
- https://www.youtube.com/watch?v=xQrP97h4MMg
- https://www.youtube.com/watch?v=2G6pHQJEbWQ
- https://www.youtube.com/watch?v=xH0e9yHANjk
- https://www.youtube.com/watch?v=T9H_yu0Me8c
- https://www.youtube.com/watch?v=vXgalb_3WCQ
- https://www.youtube.com/watch?v=wT27YktqXko
- https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/9-exercises-to-help-hand-arthritis
- https://www.uhcwhand.org/multimedia/other-therapy-exercises
- https://www.verywellhealth.com/nerve-flossing-in-physical-therapy-4797516
- https://www.laclinicasc.com/physical-therapy-hand-injuries/
- https://www.youtube.com/watch?v=CApZ5rPx8Xc
- https://www.youtube.com/watch?v=N_qOAqkldrg
- https://handtherapy.com.au/tendon-gliding-exercises/
- https://www.youtube.com/watch?v=caKuntInigY
- https://www.youtube.com/watch?v=4QsU3mnsVmM
- https://www.youtube.com/watch?v=3Nuf9btZ6Fw
- https://www.youtube.com/watch?v=B_kArnWVEK4
- https://www.youtube.com/watch?v=yiONJEpfrn0
- https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/exercises-for-healthy-joints/exercises-for-the-fingers-hands-and-wrists/
- https://library.nshealth.ca/OT-Practice/Hand-Exercises
- https://library.nshealth.ca/OT-Practice
Education sources
HandTherapy.app summarizes common home-program elements used in hand therapy and surgery recovery education. These links are for learning — they do not replace your clinician's instructions.
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
- Start with the lightest resistance that still feels controllable.
- Skip resisted work until your therapist clears gripping after injury or surgery.
Today's dose
- Reps
- 8
- Sets
- 2
- Sessions / day
- 1
- Rest
- 90s
- Pain ceiling
- 4/10
Common mistakes
- Holding the breath during squeezes
- Letting the wrist collapse into extreme bend to cheat
- Training through sharp thumb-base pain
Easier version
- Cut reps in half
- Use putty only with a smaller roll
Harder version
Only if your phase allows progression.
- When cleared, add a second set on alternate days only if there is zero next-day irritability
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.
Shop ideas for this exercise's equipment
These marketplace listings match equipment tags used in this exercise. They are independent retailers — HandTherapy.app does not sell products, verify fit with your clinician, and use links for education only.
What to do next — not a dead end
Suggestions use shared goals, tags, and difficulty — not your medical record. Always defer to your clinician’s plan after surgery or a flare.
~4 min this exercise
Add a second exercise below for a fuller block.
None required — bodyweight / table surface only
Explainer ceiling: 4/10 — back off before you reach it.
When to stop
Sharp pain at the wrist or base of thumb
New numbness lasting more than a few minutes
Full stop rules ↑Get clearance first if
- • Recent tendon repair or unstable fracture before surgeon clearance for resisted gripping
- • Active inflammatory flare in multiple hand joints without clinician guidance
Next recommended exercises
Often the next intensity or a logical pairing.
Prerequisite / easier lane
Lower load exercises with overlapping goals.
Commonly paired with
Different goal, shared tags — typical clinical pairings.
Movement library — same skills, smaller steps
Movements are the building blocks therapists combine into exercises.