elbow & wrist focus
Finger Tendon Glides
A sequence of five hand shapes that slides the finger tendons through their sheaths and takes the fingers through their full range.
Key cue: Slowly: hook, full fist, table-top, straight fist, open.
Area
elbow & wrist
Level
beginner
Volume
6 slow cycles
Goal
mobility
How to do it
- 1Sit with your forearm supported and your hand open, fingers straight.
- 2Bend your fingers into a hook: tips and middle joints bent, big knuckles straight. Hold for 2 seconds.
- 3Make a full fist. Then straighten your fingers and bend only at the big knuckles into a 'table-top'. Hold each shape for 2 seconds.
- 4Finish with a straight fist (big and middle knuckles bent, tips straight), then open the hand fully. Repeat the sequence slowly.
Easier and harder versions
- Easier
- Make smaller shapes, moving only through the positions that feel easy.
- Harder
- Hold each shape for 3 seconds before moving to the next.
Helps with
Commonly used for:
Stiff fingersEveryday finger stiffnessStiffness from arthritis in the hands
Read more
Benefits
- Keeps the finger tendons gliding smoothly
- Eases stiffness in the fingers
- A quick break from keyboard work
Muscles worked
Mobility. Gently moves your finger flexor tendons, forearm and hand.
Finger flexor tendonsForearmHand
Form tips
- Move smoothly to the point of a gentle stretch. Never force a position.
- If your hands are stiff, warm them in warm water first.
Common mistakes
- Forcing a fist through pain.
- Going so fast that the five shapes blur together.
When to avoid or modify
- Stop if a movement causes sharp pain, locking, or a finger that sticks.
- After hand surgery, a fracture or a tendon repair, follow the instructions from your own hand therapist instead of this exercise.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the elbows & wrists