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Warm Water Soak with Finger Pumps

BeginnerMobilityTier T0

Soak hand in warm water while gently opening and closing fingers. Combines heat therapy with gentle movement for stiff, arthritic, or post-surgical hands.

Targets: Hand/Fingers

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

Home Options

  • table or counter

No equipment? Try: Warm shower on hands

Dosage

1

Sets

300 sec

Reps / Time

0 sec

Rest

gentle and continuous

Tempo

Step-by-Step Guide

Set up

  • Fill a bowl with comfortably warm water
  • Not too hot - test with wrist first
  • Sit comfortably at a table

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

    Step 1 of 5

    Submerge hand up to wrist

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

    Step 2 of 5

    Relax for 1-2 minutes

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

    Step 3 of 5

    Begin gentle fist opening and closing

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

    Step 4 of 5

    Continue for 2-3 minutes

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

    Step 5 of 5

    Add finger spreads if comfortable

Breathing

  • Relax and breathe normally
  • Use this time to destress

Form Cues

  • Keep water comfortably warm, not hot
  • Move slowly underwater
  • Let the warmth relax the tissues
  • Don't force any movements

Common Mistakes to Avoid

  • Water too hot
  • Forcing movements
  • Soaking too long (skin damage)
  • Not moving at all

Safety Information

Do not use hot water - risk of burns. Test water temperature on inner wrist first. Avoid if open wounds on hand.

Progressions

Add more finger exercises as tolerance improves

Regressions

Just soak without movement if too 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.