Tendon-gliding exercises are used to prevent and reduce tendon adhesions. The exercises focus on allowing each of the nine tendons in your hand to have maximum movement. They are also used to reduce swelling in the hand after trauma or surgery.
Precautions
When performing tendon-gliding exercises for the hand, always start with your hand in a neutral position, with your fingers and wrist straight. Do not perform the exercises too quickly or overwork your hand, as this can cause pain flare ups. Perform the number of repetitions that fit your needs and ability. Consult a doctor to determine the best plan for you.
Names of Knuckles
Each of the three joints in your fingers, also referred to as knuckles, are numbered according to their locations. The joint located closest to the fingernail is referred to as the first knuckle. The middle joint is referred to as the second knuckle. The joint that connects the base of the finger to the hand is referred to as the third knuckle.
Fist Exercises
There are three different tendon-gliding exercises that require you to make a fist. The hook fist is made by bending your fingers at the middle and first knuckles, keeping the third knuckles straight. The straight fist is made by making a normal fist, but keeping your thumb and first knuckles straight. A full fist is a normal fist, with all knuckles bent tightly into a ball.
Thumb Flexion
For the first exercise, begin with your hand open, fingers together and straight, and thumb away from the palm. Pull your thumb into your palm as far as you can. Make sure to keep your fingers straight. Slowly stretch your thumb away from your palm. For the next thumb flexion exercise, begin with a fist and your thumb out. It should look like you are hitch hiking. Pull your thumb across your palm and try to reach the tip of your pinkie finger. Slowly stretch your thumb away from your palm.
Tabletop
Start with your hand open, with fingers and wrist straight. Bend your wrist up, and bend your third knuckles, keeping your other knuckles straight, and your thumb straight up. Your hand should look like a tabletop. Slowly relax your hand to starting position. Another variation of the tabletop exercise is to push your thumb out so that it is parallel to your fingers.
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