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Exercise handout — move better, feel better.
Tabletop to Fist
Transition between tabletop position (knuckles bent, fingers straight) and full fist. Great for MCP joint mobility.
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
8
Reps / Time
30 sec
Rest
2 seconds per position
Tempo
Step-by-Step Guide
Set up
- Hold hand in front of you
- Start with all fingers straight
- Palm can face down or toward you
No image for this step. Follow the written instruction.
Step 1 of 5
Bend at the knuckles keeping fingers straight (tabletop)
No image for this step. Follow the written instruction.
Step 2 of 5
Hold for 1 second
No image for this step. Follow the written instruction.
Step 3 of 5
Curl fingers into a full fist
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 1 second
No image for this step. Follow the written instruction.
Step 5 of 5
Straighten back to start
Breathing
- Breathe naturally
- Exhale during fist
Form Cues
- Keep fingers straight during tabletop
- Distinct positions, not rushing
- Controlled movement throughout
- Don't force the fist
Common Mistakes to Avoid
- Bending finger joints during tabletop
- Skipping the hold
- Moving too fast
- Incomplete positions
Safety Information
Stop if triggering occurs. Avoid forcing fist if joints are swollen.
Progressions
Add 3-second holds in each position
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.