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Tendon Glides (5-Position Set)

BeginnerMobilityTier T0

Sequential positions that glide flexor tendons through their sheaths. Excellent for carpal tunnel syndrome, trigger finger prevention, and post-surgical rehabilitation.

Targets: Hand/Fingers

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

none

Home Options

  • bodyweight

Dosage

3

Sets

5

Reps / Time

30 sec

Rest

2-3 seconds per position

Tempo

Step-by-Step Guide

Set up

  • Sit comfortably with arm supported
  • Start with hand open, fingers straight
  • Palm facing you to monitor positions

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Position 1: Straight - all fingers extended

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Position 2: Hook - bend middle and end joints, knuckles straight

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Position 3: Full fist - gentle complete fist

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Position 4: Tabletop - knuckles bent 90 degrees, fingers straight

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Position 5: Straight fist - fingers and thumb in straight bundle

Breathing

  • Breathe normally
  • Exhale during transitions

Form Cues

  • Move slowly between positions
  • Hold each position for 2-3 seconds
  • Don't force any position
  • Keep movements smooth

Common Mistakes to Avoid

  • Skipping positions
  • Moving too fast
  • Forcing end range
  • Not holding each position

Safety Information

Stop if finger locks or triggers. If trigger finger is active, reduce range and speed.

Progressions

Increase hold time to 5 seconds per position

Regressions

Skip positions that cause triggering or pain

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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.