Movement library
EnduranceWhole handForearmmoderatePhases 4, 5
Jar opening progression
Combined grip + supination task
Highly functional combined task.
Best for
- Daily kitchen tasks
- Real-world hand confidence
Default dose
5 reps • 3×/week
Equipment
Empty jar
Setup
- Start with an empty jar with a loose lid.
Steps
- 1Twist the lid open and closed.
- 2Progress to tighter lids over time.
Cues
- Stabilize jar with the other hand.
Common mistakes
- Skipping straight to tight lids.
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
- Tighter lid; larger jar.
Regressions
- Use a jar opener.
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
5 reps
Equipment
Empty jar
Rehab stage
Phases 4, 5
Higher load or coordination — scale range and speed.
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 — Use a jar opener. · Harder — Tighter lid; larger jar.Full cues ↑