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Exercise handout — move better, feel better.
Palm Self-Massage
Self-massage of the palm and finger bases. Helps release tension, reduce pain, and improve tissue 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
Home Options
- table or counter
No equipment? Try: Massage ball for deeper pressure
Dosage
1
Sets
120 sec
Reps / Time
0 sec
Rest
slow and thorough
Tempo
Step-by-Step Guide
Set up
- Rest hand palm-up on table or lap
- Other hand ready to massage
- Sit in comfortable position
Step 1 of 5
Use thumb to make small circles on palm center
Step 2 of 5
Work across the entire palm surface
Step 3 of 5
Massage the muscle pads at thumb base
Step 4 of 5
Work along each finger base
Step 5 of 5
Apply comfortable pressure
Breathing
- Breathe deeply and relax
- Let tension release
Form Cues
- Firm but comfortable pressure
- Don't press on bones
- Small circular movements
- Cover the whole palm systematically
Common Mistakes to Avoid
- Too much pressure on bones
- Skipping areas
- Not enough pressure to be effective
- Rushing through
Safety Information
Avoid massaging directly on swollen or inflamed areas. Stop if pain increases.
Progressions
Use massage ball for deeper work
Regressions
Lighter pressure 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.