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Exercise handout — move better, feel better.
Finger Spreads (Abduction/Adduction)
Spreading fingers apart and bringing them together. Helps maintain finger mobility and intrinsic muscle activation.
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
Home Options
- table or counter
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
slow and controlled
Tempo
Step-by-Step Guide
Set up
- Rest hand flat on table or hold in air
- Start with fingers together
- Keep wrist relaxed
Step 1 of 4
Spread all fingers apart as wide as comfortable
Step 2 of 4
Hold for 1-2 seconds
Step 3 of 4
Bring fingers back together
Step 4 of 4
Repeat smoothly
Breathing
- Breathe naturally
- Don't hold your breath
Form Cues
- Spread evenly between all fingers
- Keep fingers straight
- Don't arch the hand
- Move in a controlled way
Common Mistakes to Avoid
- Curling fingers while spreading
- Moving too fast
- Only spreading some fingers
- Tensing the whole hand
Safety Information
Stop if sharp pain between fingers. Very safe exercise.
Progressions
Add rubber band resistance around fingers
Regressions
Smaller range if painful
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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.