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Exercise handout — move better, feel better.
Thumb-Index Pinch Isometric
Pinch thumb to index finger and hold. Builds key pinch strength for daily activities.
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
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
60 sec
Rest
5 second holds
Tempo
Step-by-Step Guide
Set up
- Hold hand comfortably in front
- Thumb and index finger ready to meet
- Other fingers relaxed
No image for this step. Follow the written instruction.
Step 1 of 5
Bring thumb tip to index fingertip
No image for this step. Follow the written instruction.
Step 2 of 5
Press them together firmly
No image for this step. Follow the written instruction.
Step 3 of 5
Hold for 5 seconds
No image for this step. Follow the written instruction.
Step 4 of 5
Relax completely
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Exhale while pinching
- Breathe normally
Form Cues
- Press tip to tip, not pad to pad
- Firm but not maximum pressure
- Keep other fingers relaxed
- Wrist stays neutral
Common Mistakes to Avoid
- Using pad instead of tip
- Pressing too hard
- Tensing whole hand
- Holding breath
Safety Information
Use caution with De Quervain's or thumb CMC arthritis. Stop if thumb base pain.
Progressions
Pinch a small object (key, coin)
Regressions
Lighter pressure, 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.