Tendon Glides: A Sequence of Hand and Finger Positions
Movement card
| Body area | Wrists, hands and forearms |
|---|---|
| Also called | Tendon gliding exercises |
| Works | Wrists, hands and forearms |
| Type | Mobility |
| Position | Seated or standing |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Each side |
| How often | A few times throughout the day. |
| Equipment | None |
| Office visibility | Low |
Tendon glides are a series of gentle hand and finger movements. They are designed to help the tendons in your wrist and hand move smoothly through their normal range of motion.
People who spend a lot of time typing or using a mouse may find this exercise helpful as a brief break for their hands and wrists throughout the workday.
What the tendon glides works
This exercise focuses on the movement within your hands, wrists, and forearms. It encourages the tendons that run through these areas to glide smoothly without catching.
How to do it
Starting position: Sit or stand with your elbow bent at your side, wrist straight, and fingers and thumb pointing up and relaxed.
- Start with your fingers and thumb straight, pointing up.
- Bend your fingertips to make a ‘hook’ fist, keeping the large knuckles straight.
- From the hook fist, straighten your fingers to make a ‘tabletop’ shape, with fingers at a right angle to your palm.
- Bend your fingers down to touch your palm, keeping the middle knuckles straight.
- Gently curl your fingers into a full fist, with your thumb resting on the outside.
- Slowly open your hand back to the start position to complete one repetition.
What you should feel
You should feel a gentle gliding sensation in your fingers, hand, and wrist as you move through the positions. This exercise should not be painful. Avoid forcing any movement that causes discomfort.
Common mistakes
- Moving too quickly.
- Forcing the movements into a painful range.
- Holding your breath.
Make it easier or harder
- Easier: Move more slowly.
- Easier: Do not bend your fingers as far.
- Easier: Perform fewer repetitions.
- Harder: This exercise focuses on smooth movement, not intensity. For a greater stretch, you can hold each position for a couple of seconds.
Fitting it into a desk day
Tendon glides are quiet and have low visibility, making them easy to do right at your desk. You can perform them during a brief pause from typing or while on a phone call without drawing attention.
Quick questions
How many tendon glides should I do?
You can perform five to ten repetitions on each hand. This can be done a few times throughout the day as you feel the need.
What if I can’t make a full fist without it hurting?
Do not force the movements into a painful range. Only bend your fingers as far as you can without pain, or perform fewer repetitions.
Can I do tendon glides if I have carpal tunnel syndrome?
If you have a known condition like carpal tunnel syndrome, you should only perform this exercise if it has been advised by a healthcare professional.
When to see a doctor or physio
While this is a gentle exercise, it is not suitable for everyone. Stop performing tendon glides and consult a doctor or physical therapist if you experience certain symptoms.
- Sharp, shooting, or radiating pain.
- Numbness or tingling in your fingers or hand.
- A locking or clicking sensation that is painful.
Skip it or ask first if:
- You have had recent surgery on your hand, wrist, or arm.
- You have a known condition like trigger finger or carpal tunnel syndrome, unless advised by a healthcare professional.
- You have significant swelling or a recent injury to the area.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.