ClapMove · clapmove.com
Exercise handout — move better, feel better.
Finger Press into Table (Isometric)
Press fingertips into table for isometric finger strength. Builds intrinsic hand muscle strength.
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
Dosage
2
Sets
5
Reps / Time
60 sec
Rest
5 second holds per finger
Tempo
Step-by-Step Guide
Set up
- Sit at a table
- Place fingertips on table surface
- Fingers straight, not bent
Step 1 of 5
Press fingertips down into table
Step 2 of 5
Keep fingers straight - don't bend
Step 3 of 5
Hold for 5 seconds
Step 4 of 5
Relax completely
Step 5 of 5
Repeat
Breathing
- Exhale while pressing
- Breathe normally
Form Cues
- Press straight down, not forward
- Keep fingers straight
- Moderate pressure only
- Wrist stays neutral
Common Mistakes to Avoid
- Bending fingers instead of pressing
- Pressing too hard
- Curling fingers under
- Lifting palm
Safety Information
Very safe exercise. Stop if any joint pain.
Progressions
Increase hold time to 10 seconds
Regressions
Lighter pressure, shorter holds
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.