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Rubber Band Finger Opens

BeginnerStrengthTier T1

Open fingers against rubber band resistance. Strengthens finger extensors, which are often weak relative to flexors.

Targets: Hand/Fingers

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

resistance_bands

Home Options

  • rubber band + resistance band

No equipment? Try: Hair tie, Finger extension band

Dosage

3

Sets

15

Reps / Time

45 sec

Rest

2 sec open / 2 sec close

Tempo

Step-by-Step Guide

Set up

  • Loop rubber band around all 5 fingertips
  • Start with fingers together
  • Band should provide mild resistance

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Spread all fingers apart against the band

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Open as wide as comfortable

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Hold briefly

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Return slowly to starting position

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Repeat

Breathing

  • Exhale while opening
  • Breathe steadily

Form Cues

  • Open evenly with all fingers
  • Control the return phase
  • Don't let band snap back
  • Keep wrist neutral

Common Mistakes to Avoid

  • Band too tight or too loose
  • Letting band snap back
  • Only opening some fingers
  • Moving too fast

Safety Information

Very safe. Use caution with hypermobile finger joints - don't hyperextend.

Progressions

Thicker band, more reps, double bands

Putty Finger SpreadIntermediate

Regressions

Thinner/looser band

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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.