How to do it
You need: A table, Everyday objects of different sizes, such as a plastic cup, a pen, a sponge and a coin.
Sit at a table with your affected forearm resting on the top and a few objects lined up within reach.
- Open your hand as wide as you can.
- Reach for an object and close your fingers around it.
- Lift it a short way off the table and hold for a moment.
- Place it down in a new spot and deliberately open your hand to let go.
- Repeat with objects of different shapes and sizes.
Form cues
- You focus on fully opening the hand, as letting go is often the harder part.
- Your wrist stays straight or slightly back, not dropped down.
- The movement is unhurried, giving your hand time to respond.
Common mistakes
- Trapping the object against your body or the table instead of gripping it.
- Forcing the fingers open or shut with your other hand rather than working the muscles.
- Carrying on once the hand cramps or tires - rest and come back to it.
Safety: Stop and message your physio if you have a fall, sudden new weakness, numbness, difficulty speaking, or a severe headache.