Procaryote
Hand and wrist · Stretching

Metacarpophalangeal (MCP) joint extension with body weight

MCP extension with body weight, 3 sets, 10 repetitions, 5-second hold

Illustration of the Metacarpophalangeal (MCP) joint extension with body weight exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 5 seconds

Description: Place your forearm stably on a flat surface, with the hand in a neutral position. Slowly extend the MCP joints (fingers and thumb) using your hand's weight or slight resistance, then hold the maximum extension position for 5 seconds without moving the elbow or shoulder. Gently return to the neutral position while controlling the movement.

Tips: Keep the forearm immobile to isolate the MCP joint. Avoid compensations involving the wrist, elbow, or shoulder. Breathe calmly during the exercise.

Progression: When the exercise becomes easy, gradually increase the hold duration up to 10 seconds or add slight resistance with the opposite hand or a resistance band.

At a glance

Goal
Stretching
Level
Beginner
Equipment
table
Starting position
Forearm placed stably, hand in neutral position
Clinical goal
Improve mobility and stretch the finger and wrist joints
Also known as
extension MCP, finger stretching, hand joint extension

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.