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Exercise handout — move better, feel better.
Paper Pinch (Lumbrical Position)
Hold paper between fingers with knuckles bent but finger joints straight. Strengthens intrinsic hand muscles (lumbricals).
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
none
Home Options
- bodyweight
No equipment? Try: Business card, Thin cardboard
Dosage
2
Sets
5
Reps / Time
60 sec
Rest
5-10 second holds
Tempo
Step-by-Step Guide
Set up
- Hold a piece of paper or card
- Position between adjacent finger sides
- Knuckles bent 90 degrees, fingers straight
Step 1 of 5
Hold paper between index and middle finger sides
Step 2 of 5
Keep lumbrical position (knuckles bent, fingers straight)
Step 3 of 5
Resist as someone gently pulls paper
Step 4 of 5
Hold for 5-10 seconds
Step 5 of 5
Repeat between other finger pairs
Breathing
- Breathe normally
- Don't hold breath
Form Cues
- Knuckles bent, fingers straight - like holding a tray
- Squeeze paper with side of fingers
- Don't curl fingers
- Moderate effort
Common Mistakes to Avoid
- Curling fingers instead of keeping straight
- Using fingertips instead of sides
- Straightening knuckles
- Squeezing too hard
Safety Information
Very safe exercise. Stop if finger joint pain.
Progressions
Use stiffer card, longer holds
Regressions
Lighter resistance, 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.