Do this exercise
1 set × 3 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?
Changing exercises clears this timer and any unsaved reflection. Save your reflection first if you want to keep it.
Lie or sit comfortably. Rest the arm on pillows above heart level.
Ready when you are
We'll guide you through 5 short steps — about 60 seconds of guided motion. Pause or stop anytime — nothing is uploaded.
Have ready: No special equipment
Contraindications & stop if…
When not to do this
- Suspected blood clot
- Active infection
- Recent surgery without clearance
Stop if
- Throbbing or increasing pain when elevated
- Skin color changes
- New numbness
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
Gentle muscle pumping with elevation supports circulation and may help manage swelling between visits.
What it should feel like
A light, pulsing effort. No throbbing or sharp pain.
Target area
Hand, wrist
Stop if you notice
- Throbbing or increasing pain when elevated
- Skin color changes
- New numbness
Get clearance first if
- Suspected blood clot
- Active infection
- Recent surgery without clearance
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
- Stack pillows so the hand sits clearly above the heart.
- Stop if the hand starts to throb or color changes.
- Avoid if you suspect a blood clot — call your clinician.
Today's dose
- Reps
- 3
- Sets
- 1
- Sessions / day
- 4
- Rest
- 30s
- Pain ceiling
- 2/10
Common mistakes
- Squeezing too hard instead of gentle pumping
- Letting the hand drop below the heart mid-set
- Doing it too few times per day — frequency drives the benefit
Easier version
- Skip making a fist; just open and partly close
- Reduce to 2 sessions per day
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.