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Exercise handout — move better, feel better.
Finger Bends (Hook Fist to Full Fist)
Gentle finger bending exercise moving through hook fist and full fist positions. Excellent starting point for finger stiffness and post-injury recovery.
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
10
Reps / Time
30 sec
Rest
3 seconds per position
Tempo
Step-by-Step Guide
Set up
- Sit comfortably with arm supported
- Hand open, fingers straight
- Palm can face up or down
Step 1 of 4
Bend only the middle and end finger joints (hook position)
Step 2 of 4
Keep knuckles straight during hook
Step 3 of 4
Then curl into a gentle full fist
Step 4 of 4
Straighten all fingers back to start
Breathing
- Breathe naturally throughout
- Exhale as you make the fist
Form Cues
- Move slowly and smoothly
- Don't force through pain
- Keep wrist relaxed
- Each position should feel controlled
Common Mistakes to Avoid
- Moving too quickly
- Forcing tight fist
- Holding breath
- Bending wrist instead of just fingers
Safety Information
Stop if you feel sharp pain or triggering sensation. Avoid forcing fist closed if fingers lock.
Progressions
Add 3-5 second hold in each position
Regressions
Use smaller range of motion, stop before pain
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.