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TrainersEye · Wrist, Hand & Thumb Health
Wrist, Hand & Thumb O
Trainer's Eye
Phase 3 · Thumb and fingers · Session O

One finger
at a time.
That is the skill.

Isolated finger control, the blocked glides for a catching tendon, and full thumb circles.

  • Osession
  • P3Thumb
  • 12:00on the clock
  • — donecompleted

Trigger finger catches

A finger that clicks, catches or locks is a tendon catching in its pulley. Splinting and graded movement are first-line.

Dexterity is trainable

Fine hand skill declines with disuse and improves with deliberate practice at any age.

Ganglions come and go

A soft lump on the back of the wrist is usually a ganglion. Most settle without treatment; hitting it with a book is not a treatment.

Three couplets · two rounds · twelve minutes · hands that hold on

A

Grade the grip

Grip ladder + individual finger lifts
A1

Grip ladder

60 s · slow reps

Squeeze at a quarter, half, three-quarters and full effort, then back down — count ladders.

Easier two levels  ·  Harder five levels

R1R2—
A2

Individual finger lifts

12 per hand · ×2

Hand flat on the table; lift one finger at a time as high as it goes, the others staying down.

Easier assist the others down  ·  Harder hold two seconds

R1R2
B

Blocked

Blocked flexion glides + isolated joint bends
B1

Blocked flexion glides

60 s · slow reps

Hold the finger straight below the joint; bend only the joint above it, then straighten.

Easier fewer fingers  ·  Harder hold two seconds

R1R2—
B2

Isolated joint bends

12 per hand · ×2

Bend only the middle joint of each finger with the knuckle held straight, then reverse.

Easier assist with the other hand  ·  Harder hold two seconds

R1R2
C

Thumb

Thumb circumduction + resisted opposition
C1

Thumb circumduction

60 s · slow reps

Circle the thumb through its biggest comfortable arc, both directions, slowly.

Easier smaller circle  ·  Harder slower and bigger

R1R2—
C2

Resisted opposition

12 reps · ×2

Press the thumb across to the base of the little finger against the other hand.

Easier gentler resistance  ·  Harder more resistance

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The thumb is forty per cent of hand function. It gets its own phase.
  2. Thumb-base arthritis loves the muscle beside the index finger — that one is trained every session here.
  3. Pinch is trained in a stable position: the thumb pad presses, the joint does not collapse.
  4. Dexterity is a skill. Practise it slowly and accurately before practising it fast.

Tick it off

MovementRound 1Round 2Best
A1Grip ladderslow reps in 60 s —
A2Individual finger lifts12 per hand
B1Blocked flexion glidesslow reps in 60 s —
B2Isolated joint bends12 per hand
C1Thumb circumductionslow reps in 60 s —
C2Resisted opposition12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-O