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Exercise handout — move better, feel better.
Hand Elevation with Fist Pumps
Elevate hand above heart level while gently opening and closing fist. Helps reduce swelling and maintain mobility after injury or surgery.
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
chair
Home Options
- chair
No equipment? Try: Pillows for arm support
Dosage
3
Sets
180 sec
Reps / Time
60 sec
Rest
slow pumping action
Tempo
Step-by-Step Guide
Set up
- Lie on back or recline in chair
- Support elbow on pillows if needed
- Hand raised above heart level
Step 1 of 4
With hand elevated, slowly open fingers wide
Step 2 of 4
Then gently close into a fist
Step 3 of 4
Don't squeeze hard - gentle closure only
Step 4 of 4
Repeat continuously for prescribed time
Breathing
- Breathe deeply and relax
- Use this as rest time
Form Cues
- Keep hand above heart level
- Move slowly and gently
- Gravity helps drain swelling
- Relax between pumps
Common Mistakes to Avoid
- Hand not elevated enough
- Squeezing too hard
- Moving too fast
- Not elevating long enough
Safety Information
Very safe. Essential after hand injury/surgery. Contact doctor if swelling doesn't improve.
Progressions
Add finger spreads and tendon glides
Regressions
Just elevate without pumping if too painful
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.