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1️⃣ Tendon glides (hook → tabletop → full fist): 8–12 reps per cycle, hold each position 3–5 sec, 1–3 sets, daily or 2–5x/day. . 2️⃣ Make an “O” (thumb to each fingertip): 8–12 reps (one tap = one rep), hold each 3–5 sec, 1–2 sets, daily. . 3️⃣ Finger lifts (hand flat, lift one finger at a time): 5–10 reps per finger, hold 2–3 sec, 1–2 sets, daily or every other day. . 4️⃣ Prayer stretch (palms together, lower hands toward waist while keeping palms pressed): hold 15–30 sec, repeat 2–4 times, 3–4
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