Do this exercise
2 sets × 6 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.
Rest the forearm on the table, palm down, fingers long and relaxed.
Ready when you are
We'll guide you through 5 short steps — about 32 seconds of guided motion. Pause or stop anytime — nothing is uploaded.
Have ready: No special equipment
Contraindications & stop if…
When not to do this
- Acute fracture or unstable fixation without clearance
- Open wounds on the fingertip pads
Stop if
- Sharp pain at a knuckle or along a tendon
- Triggering or catching that worsens
- New swelling after the session
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
Small sliding motions encourage the flexor tendons to glide under the pulleys with very low load — a common bridge between protected rest and full tendon glide sequences.
What it should feel like
Light friction under the pads and a small pull along the finger. No sharp knuckle pain.
Target area
Fingers, palm
Stop if you notice
- Sharp pain at a knuckle or along a tendon
- Triggering or catching that worsens
- New swelling after the session
Get clearance first if
- Acute fracture or unstable fixation without clearance
- Open wounds on the fingertip pads
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 a non-sticky surface; a thin cloth is OK if skin grips the table.
- Keep the wrist quiet — motion comes from the fingers only.
Today's dose
- Reps
- 6
- Sets
- 2
- Sessions / day
- 3
- Rest
- 30s
- Pain ceiling
- 3/10
Common mistakes
- Lifting the fingertips off the table to 'cheat' range
- Dragging through sharp pain to get more slide
- Holding the breath
Easier version
- Slide only the index finger for the whole session
- Cut reps in half
Harder version
Only if your phase allows progression.
- When cleared, overlap with your full tendon glide sequence
How did this feel?
One tap. Saved as a question for your next visit when relevant — never auto-shared.