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Exercise handout — move better, feel better.
Tendon Glide Sequence
A sequence of hand positions to glide the tendons and reduce stiffness. Excellent for carpal tunnel, post-surgery, or general stiffness.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- table or counter
Dosage
1
Sets
8
Reps / Time
0 sec
Rest
2 seconds per position
Tempo
Step-by-Step Guide
Set up
- Sit comfortably
- Rest arm on lap or table
- Start with hand relaxed and open
No image for this step. Follow the written instruction.
Step 1 of 5
Open hand with fingers spread
No image for this step. Follow the written instruction.
Step 2 of 5
Make a hook fist (bend only at middle knuckles)
No image for this step. Follow the written instruction.
Step 3 of 5
Make a full fist (close all the way)
No image for this step. Follow the written instruction.
Step 4 of 5
Make a straight fist (bend at big knuckles only)
No image for this step. Follow the written instruction.
Step 5 of 5
Open hand fully again
Breathing
- Breathe normally
- Relax
Form Cues
- Move smoothly between positions
- Don't rush
- Go through each position clearly
- Keep wrist neutral
Common Mistakes to Avoid
- Rushing through positions
- Skipping positions
- Tensing wrist
- Not completing each position fully
Safety Information
Check with therapist if post-surgery - some protocols restrict early.
Progressions
Increase to 10 cycles, do 2-3 times daily
Regressions
Do fewer cycles
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.