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Exercise handout — move better, feel better.
Isometric Fist Squeeze (No Object)
Make a fist and squeeze gently without any object. Basic grip strengthening that requires no equipment.
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
- Works at the gym
Home Options
- table or counter
Dosage
2
Sets
10
Reps / Time
60 sec
Rest
5 second holds
Tempo
Step-by-Step Guide
Set up
- Sit or stand comfortably
- Arm relaxed at side or on table
- Make a comfortable fist
Step 1 of 5
Make a gentle fist
Step 2 of 5
Squeeze to about 50% effort
Step 3 of 5
Hold for 5 seconds
Step 4 of 5
Relax completely for 2-3 seconds
Step 5 of 5
Repeat
Breathing
- Exhale while squeezing
- Inhale while relaxing
Form Cues
- Don't squeeze maximum - moderate effort
- Keep wrist neutral
- Relax fully between reps
- Breathe normally
Common Mistakes to Avoid
- Squeezing too hard
- Not relaxing between reps
- Bending wrist
- Holding breath
Safety Information
Use caution with active trigger finger or arthritis flare. Stop if pain increases.
Progressions
Add stress ball or increase hold time
Regressions
Lighter squeeze, shorter holds
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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.