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Exercise handout — move better, feel better.
Open Hand Finger Pumps
Open and close your hand gently to promote blood flow to the forearm and reduce stiffness. Not a grip strength exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- 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
none
Home Options
- bodyweight
Dosage
2
Sets
20
Reps / Time
15 sec
Rest
1 open / 1 close
Tempo
Step-by-Step Guide
Set up
- Sit or stand comfortably
- Hold arm in front at comfortable height
- Start with hand relaxed
Step 1 of 5
Spread all fingers as wide as possible
Step 2 of 5
Hold open for 1 second
Step 3 of 5
Gently close your hand
Step 4 of 5
Don't squeeze hard, just close
Step 5 of 5
Open wide again
Breathing
- Breathe naturally
- Stay relaxed
Form Cues
- Spread fingers fully
- Gentle close, not a grip
- Keep movement rhythmic
- Stay relaxed
Common Mistakes to Avoid
- Squeezing too hard on close
- Not opening fully
- Moving too fast
- Tensing forearm
Safety Information
Very gentle exercise. Safe for most elbow conditions.
Progressions
Progress to grip exercises when ready
Regressions
Do one hand at a time
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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.