CREATED BY A CERTIFIED HAND THERAPIST
Finger exercises for pain, stiffness, or weakness
A general, video-guided starting plan for adults working on a stiff, sore, swollen, or weak finger—without piecing together random exercises.
Created by Ryne Baines, OT, CHT, Certified Hand Therapist. Prerecorded general education—not a diagnosis, medical clearance, or individualized occupational therapy.
Free readiness check first · Then $21.99 for 30-day access · One-time purchase. The check looks for reasons a general plan may not fit; it does not medically clear you.
The part exercise lists usually miss
The exercise is only part of the answer
Finding a finger exercise online is easy. Turning it into a useful plan is harder. The important decisions are what to work on first, how much to do, what the exercise should feel like, when to add resistance, and when a general plan is not appropriate.
Ryne's starting principle
For a common stiffness pattern, begin with gentle heat-assisted positioning and comfortable active motion. True passive stretching and strengthening remain later phases with separate checkpoints.
What the Finger Plan helps you work on
The full exercise selection stays inside the paid plan. This overview shows the goals, not the exercise names, videos, sequence, or dosing.
Motion and mobility goals
- Practicing comfortable finger bending and straightening
- Working toward a more complete fist and easier hand opening
- Addressing stiffness at individual finger joints
- Managing swelling and preparing the hand for movement
Strength goals when ready
- Building finger and grip strength gradually
- Practicing control through the available range of motion
- Adding resistance without increasing too quickly
- Knowing when the hand is ready for more load
What paid access adds
A video alone is not a plan. Your access organizes the work into a usable sequence.
- Demonstration videos for every included exercise
- Specific repetitions, hold times, frequency, and exercise order
- Pain and swelling rules that explain when to continue, modify, or stop
- A motion-first pathway with passive motion and strength opened only after brief checkpoints
- Guidance on when a general plan is not the right next step
A general plan may fit when
- General finger stiffness, tightness, soreness, swelling, or weakness
- Difficulty bending, straightening, making a fist, or opening the hand
- Symptoms that are mild enough to monitor and are stable or improving
- People who have not been told to protect or avoid moving the finger
Get checked first when
- A new deformity, dislocation, or significant injury
- A cut, bite, open wound, drainage, spreading redness, fever, or infection concern
- A new inability to actively bend or straighten part of the finger
- A finger that locks and must be opened with the other hand
- New numbness, color or temperature change, major weakness, or rapidly worsening symptoms
- Recent surgery, fracture, tendon injury, or another condition with active restrictions
Finger Plan: $21.99
30 days of access. One-time purchase. No subscription or automatic renewal.
If the check identifies a reason not to use a general plan, checkout is not offered.
Common questions
Can I use the Finger Plan without knowing my diagnosis?
The plan is designed as general education for common finger pain, stiffness, swelling, weakness, or motion loss—not as a diagnosis. The Home Readiness Check looks for reasons a general plan may not be appropriate before checkout.
What does the Finger Plan cover?
The plan begins with gentle heat-assisted positioning and comfortable active finger motion. True passive work and strength appear later behind separate readiness checkpoints, with demonstration videos, dosing, response rules, and progression guidance.
Should finger exercises hurt?
Exercise may create a mild pull or manageable discomfort, but it should not cause sharp pain, a clear increase in swelling, new numbness, color change, or symptoms that remain worse the next day. The plan explains how to adjust the dose.
Is this the same as individualized hand therapy?
No. My Movement Guide provides general educational exercise guidance. It cannot examine your finger, make a diagnosis, provide postoperative clearance, or replace care from a qualified clinician when an evaluation is needed.
How much does the Finger Plan cost?
Your first plan is a one-time $21.99 purchase for 30 days of access. There is no subscription or automatic renewal. The readiness check is completed before checkout.