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Thumb Opposition Slide

BeginnerMobilityTier T0

Slide thumb across palm toward pinky base, then return. Improves thumb mobility and opposition range.

Targets: Hand/Fingers
Muscles: Thumb Stabilizers

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

none

Home Options

  • bodyweight

Dosage

2

Sets

12

Reps / Time

30 sec

Rest

slow and controlled

Tempo

Step-by-Step Guide

Set up

  • Hold hand palm-up
  • Fingers relaxed and slightly spread
  • Thumb starting away from palm

  1. No image for this step. Follow the written instruction.

    Step 1 of 4

    Slide thumb tip across palm toward pinky

  2. No image for this step. Follow the written instruction.

    Step 2 of 4

    Reach as far as comfortable

  3. No image for this step. Follow the written instruction.

    Step 3 of 4

    Hold for 1-2 seconds

  4. No image for this step. Follow the written instruction.

    Step 4 of 4

    Slide back to starting position

Breathing

  • Breathe naturally
  • Stay relaxed

Form Cues

  • Keep fingers relaxed
  • Don't force the stretch
  • Smooth continuous motion
  • Thumb moves across the palm, not under

Common Mistakes to Avoid

  • Forcing end range
  • Curling fingers during movement
  • Moving thumb under palm
  • Tensing the whole hand

Safety Information

Stop if sharp pain at thumb base (CMC joint). May not be suitable for severe thumb arthritis.

Progressions

Hold end position for 3-5 seconds

Regressions

Reduce range if painful at thumb base

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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.