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Exercise handout — move better, feel better.
Finger Spread and Squeeze
Simple finger mobility exercise. Spread fingers wide apart then bring them together. Good for hand dexterity and circulation.
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
15
Reps / Time
20 sec
Rest
1 second each
Tempo
Step-by-Step Guide
Set up
- Sit or stand comfortably
- Hold hand open in front of you
- Keep wrist in neutral position
Step 1 of 5
Spread all fingers as wide apart as you can
Step 2 of 5
Hold for 1 second
Step 3 of 5
Bring fingers back together
Step 4 of 5
Touch fingers lightly
Step 5 of 5
Repeat
Breathing
- Breathe normally
Form Cues
- Spread wide
- Don't rush
- Keep wrist still
- Feel the stretch between fingers
Common Mistakes to Avoid
- Not spreading wide enough
- Moving too fast
- Bending wrist
Safety Information
Generally safe for all. Stop if joint pain.
Progressions
Increase to 20 reps
Regressions
Do fewer reps
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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.