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Thumb CMC Lift in a Protected 'C' Shape

BeginnerStrengthTier T1

Rest your hand on a table with your wrist straight and the top two joints of your thumb slightly bent in a C shape. Keep the C shape and lift the base knuckle of your thumb as high as you can, then lower.

Targets: Hand/Fingers

Stop if

If pain goes above three out of 10 or does not settle within 30 minutes of doing the exercise, reduce the number of repetitions to a manageable level and then slowly build back up to 10.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • table or counter

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Do this exercise once a day, up to 10 repetitions, after first doing the warm-up (a warm-water soak, a finger/thumb stretch-and-fist, and thumb circles).
  • If you are unable to get your thumb into the C-shape position on your own, you can use your other hand to gently lift the base knuckle so it is slightly raised and flexed, then try to hold that position as you take the other hand away.
  1. A woman sitting at a table with her right forearm and palm flat on the tabletop, her thumb curved into a C shape with its base knuckle resting level with the back of her hand.

    Step 1 of 3

    Rest your hand on a table, wrist straight, and keep the top two joints of your thumb slightly bent so it makes a 'C' shape.

  2. The same woman still seated at the table, her thumb still curved into a C shape, its base knuckle now lifted clearly above the back of her hand.

    Step 2 of 3

    While keeping the tip of your thumb bent in the C shape, lift the bottom knuckle of your thumb as high as you can while maintaining the C shape.

  3. A woman sitting at a table with her right forearm and palm flat on the tabletop, her thumb curved into a C shape with its base knuckle resting level with the back of her hand.

    Step 3 of 3

    Rest your hand on a table, wrist straight, and keep the top two joints of your thumb slightly bent so it makes a 'C' shape.

Breathing

  • Breathe normally.

Safety Information

It is not unusual to experience slight discomfort or pain in the thumb after doing these exercises; if it goes above three out of 10 or does not settle within 30 minutes, reduce the number of repetitions to a manageable level and then slowly build back up to 10. Warning: avoid overextending the thumb. Keep the tip and middle joint bent in the C shape, never straightened. Progress from level one to level two only once all of the level-one exercises, including this one, can be done consistently, easily and comfortably. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.