How to perform each exercise
Dose shown is a common starting point; your physiotherapist sets yours. Inside Physio Clinic Software these exercises go to patients on WhatsApp with a daily check-in in Tamil, Hindi, Telugu, Kannada, Malayalam, English. There are no recorded videos yet; clinics can link their own video to any exercise. Exercises are for use under a physiotherapist's guidance.
Exercise 1 · Sitting
Wrist bend up and down · மணிக்கட்டு மேல்-கீழ் அசைவு
2×156 languages
Restores wrist flexion and extension, which are usually stiff after a Colles fracture or when a cast is removed. Regular gentle movement reduces stiffness and swelling and prepares the wrist for tasks such as pushing up from a chair, writing and cooking.
How to perform it
- Rest the forearm on a table with the hand over the edge, palm down.
- Slowly lift the hand up as far as comfortable.
- Then let it bend down as far as comfortable.
- Keep the forearm still and the fingers relaxed.
Take careStart only when your doctor allows movement after a fracture, and do not force stiff end ranges.
Exercise 2 · Sitting
Wrist side-to-side movement · மணிக்கட்டு பக்கவாட்டு அசைவு
2×156 languages
Moves the wrist towards the thumb side and the little-finger side, movements often forgotten after a wrist injury. Restoring them helps with pouring water, using a ladle and turning pages, and resting the hand on a table keeps the movement easy and controlled.
How to perform it
- Rest the forearm and hand flat on a table, palm down.
- Slide the hand towards the thumb side, keeping the forearm still.
- Slide it back towards the little-finger side.
- Move slowly and smoothly within comfort.
Take careIf you have de Quervain pain, keep the movement towards the little-finger side small and pain-free.
Exercise 3 · Sitting
Tendon glides · தசைநார் சறுக்கல் பயிற்சி
2×106 languages
A sequence of hand positions that helps the finger tendons slide smoothly. It is widely used for carpal tunnel syndrome, after hand and wrist fractures, and for finger stiffness after a cast, because it keeps the tendons and joints moving without strain.
How to perform it
- Start with the fingers straight, then make a hook fist by bending only the middle and end finger joints.
- Return to straight, then make a flat tabletop fist by bending only at the knuckles.
- Return to straight, then make a full fist.
- Hold each position 3 seconds and move slowly between them.
Take careThe movements should be comfortable; reduce the range if the fingers tingle or ache more.
Exercise 4 · Sitting
Median nerve glide · மீடியன் நரம்பு சறுக்கல் பயிற்சி
2×56 languages
Gently moves the median nerve through the carpal tunnel and along the arm. It is commonly included in home programmes for carpal tunnel syndrome, alongside night splinting and changes to how you use the hand at work and home. Move smoothly and gently.
How to perform it
- Make a fist with the thumb outside the fingers, wrist straight and elbow bent.
- Open the fingers and thumb straight, then gently bend the wrist back.
- Turn the palm up and gently ease the thumb away from the hand.
- Hold each position 3–5 seconds and return slowly to the start.
Take careNerve glides should not cause lasting tingling or numbness; if they do, do fewer repetitions or stop and tell your physio.
Exercise 5 · Sitting
Thumb opposition · கட்டைவிரல் தொடுதல் பயிற்சி
2×106 languages
Touching the thumb tip to each fingertip restores fine control of the hand, needed for buttoning, writing, holding a phone and picking up coins. It suits stiffness after a fracture, hand osteoarthritis and recovery from de Quervain pain. It can be done anywhere.
How to perform it
- Sit with the hand relaxed, palm up.
- Touch the tip of the thumb to the tip of the index finger, making an "O".
- Move on to each finger in turn, down to the little finger.
- Open the hand fully between each round.
Take careKeep it gentle if the base of the thumb is painful, and avoid pinching hard.
Exercise 6 · Sitting
Soft-ball grip squeeze · மென்பந்து அழுத்துதல்
3×106 languages
Builds grip strength, which commonly drops after wrist fractures and with hand osteoarthritis. A soft ball, rolled sock or therapy putty gives gentle resistance and helps you get back to opening jars, carrying bags and wringing clothes. Start soft and progress slowly.
How to perform it
- Hold a soft ball or rolled-up sock in the palm.
- Squeeze gently with all the fingers.
- Hold 3–5 seconds.
- Release slowly and let the hand relax fully.
Take careUse a soft object and moderate effort; stop if the joints become swollen, hot or more painful.
Exercise 7 · Sitting
Finger spreads with rubber band · ரப்பர் பேண்ட் விரல் விரிப்பு
3×106 languages
Strengthens the small muscles that open and spread the fingers, balancing the grip muscles. It helps hand osteoarthritis and stiffness after a cast and improves dexterity for daily tasks. Pairing it with grip work keeps the hand moving in all directions.
How to perform it
- Place a light rubber band around all five fingertips.
- Spread the fingers and thumb apart against the band.
- Hold 2–3 seconds.
- Bring the fingers back together slowly.
Take careUse a loose band so blood flow is not affected, and remove it straight away if the fingers tingle or change colour.
Exercise 8 · Sitting
Prayer stretch · பிரார்த்தனை நிலை மணிக்கட்டு நீட்சி
3×20 s6 languages
Pressing the palms together in front of the chest stretches the wrist and finger flexors. It is a practical stretch for desk workers and helps regain wrist extension after a fracture once your doctor allows weight through the hand. Keep the shoulders relaxed.
How to perform it
- Sit tall with palms pressed together in front of the chest, fingers pointing up.
- Keep the palms together and slowly lower the hands towards the waist.
- Stop when you feel a stretch in the forearms and wrists.
- Hold 20 seconds and release.
Take careAvoid this stretch if it brings on tingling in the fingers, and stop if the wrist joint itself hurts.
