Testing the New Normal

I am supposed to be able to use my 'new' hand normally now so I tried cleaning the kitchen.  It was b.a.a.a.d.
And now my arm is BAD.  Seems like I pulled some tendons that were not use to being used.  How much is enough and how much is too much?  I sure don't know that yet. 
As of right now, normal is not normal.  "Must keep going slowly".  But I am frustrated, lots of sitting around and getting wider and more out of shape.  Guess I could to use a stationary bike and not use my hand.  Now there is a thought.