Wrist and Hand, Phase 4 · Exercise 3 of 4 WH-4 #3

Functional Grip Tasks Drill

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Real-world hand-wrist coordination

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 2 to 3 minutes total

You needA jar with a lid, a doorknob, a key, a keyboard or phone

Demonstration video: In Home Occupational Therapy - Using everyday items (coins) (Reddy Care Physical Therapy). Follow the steps on this page if the video differs.

Why it helps

This drill practices the things you actually do every day: opening jars, turning doorknobs, holding a key, typing.

How to do it

Jar opening (45 seconds): practice opening and closing a jar with a screw-on lid. Use both hands. Notice if one hand is doing all the work. Switch hands so the injured side does the twisting.
Doorknob turn (30 seconds): practice turning a doorknob both directions, both with the injured hand only and with the other hand. Open and close the door normally.
Key turn (30 seconds): use a key in a lock (or just pretend with a key in your hand). Practice the fine pinch and twist motion with the injured hand.
Typing or pinching (30 seconds): type on a phone, tablet, or keyboard for 30 seconds. Or practice picking up small objects (paperclips, pennies) and placing them in a row.
Notice where your form falls apart or pain comes on. That is what you keep working on after the program ends.

Too hard? Try this

Skip any task that causes sharp pain. Or shorten to 15 seconds per task.

Too easy? Try this

Use a tighter jar (less able to open). Or use a stiff key in a real lock. Or pick up smaller objects.

Common mistakes

You skip the injured-hand version and let the other hand do all the work.
You push through sharp pain.
You hold your breath during fine grip.

You should feel

Wrist and hand handling daily tasks.
Confidence returning.

You should not feel

Sharp wrist pain.
Wrist clicking, popping, or locking.
Hand giving out during a task.

Stop right away if

Sharp wrist pain that does not stop.
Wrist locking or clicking.
Sudden inability to grip or pinch.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program