Do tendon glides for your hands
Move your fingers through five positions to help the tendons slide smoothly through the wrist.
- How often
- Daily
- Time
- 3 min
- Recommended for
- 23 factors
How to do it
- Hold your hand in front of you with your wrist straight and fingers fully straight.
- Bend just the finger tips and middle joints into a hook, knuckles pointing up.
- Straighten, then make a full fist with your thumb over your fingers.
- Straighten, then bend only at the big knuckles so your fingers point forward like a tabletop. Then try a straight fist, with tips touching the base of your palm.
- Hold each position about 3 seconds and return to straight fingers between them. Repeat the sequence 5 to 10 times per hand.
Why it helps
The tendons that bend your fingers pass through a narrow tunnel at the wrist. Gliding exercises move them through their full path and are part of standard exercise programs for people with hand and wrist strain from repetitive work. Small trials suggest they may help with mild carpal tunnel symptoms.
Be careful
These should not hurt. Stop if you feel sharp pain or if numbness or tingling gets worse. Hand numbness that persists or wakes you at night is worth a visit to a doctor.
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