How to do it
No equipment needed - just a bit of space.
Sit or stand with your forearm supported and your wrist held straight, in line with your forearm, and your fingers held out straight.
- Start with your fingers straight, in line with your wrist.
- Bend the top two knuckles of each finger to make a hook shape, keeping the base knuckles straight.
- Curl the fingers the rest of the way into a full fist, thumb resting over the front.
- Open to a tabletop shape - base knuckles bent to a right angle, fingers straight.
- From the tabletop, curl the finger joints to make a straight fist, then open the hand fully to finish.
Form cues
- Hold each shape for a few seconds and move slowly between them.
- The wrist stays still and straight the whole time.
- Each shape should feel like a gentle stretch, not a strong pull.
Common mistakes
- Forcing the fingers into a shape that is stiff or painful.
- Rushing through the positions.
Safety: Stop and message your physio if the tingling or numbness sharply worsens, spreads into more of the hand, or does not settle soon after you stop - a glide should not bring on strong pins and needles.