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Exercise handout — move better, feel better.
Clothespin Pinches
Open clothespins and place them on container edge. Functional pinch strength training using household items.
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
step_box
Home Options
- step or plyo box + table or counter
No equipment? Try: Binder clips for harder version
Dosage
2
Sets
10
Reps / Time
60 sec
Rest
controlled movements
Tempo
Step-by-Step Guide
Set up
- Get 8-10 wooden clothespins
- Have a container with an edge (box, cup)
- Sit at table
Step 1 of 5
Pick up a clothespin
Step 2 of 5
Squeeze to open it
Step 3 of 5
Place on edge of container
Step 4 of 5
Repeat with remaining clothespins
Step 5 of 5
Then remove them one by one
Breathing
- Breathe naturally
- Exhale during squeeze
Form Cues
- Pinch with thumb and index/middle
- Controlled squeeze and release
- Precise placement on edge
- Don't drop clothespins
Common Mistakes to Avoid
- Using awkward grip
- Dropping clothespins
- Rushing placement
- Not controlling release
Safety Information
Use caution with thumb CMC arthritis or De Quervain's. Stop if thumb pain.
Progressions
Use stiffer clips, increase count, add speed challenge
Regressions
Fewer clothespins, easier (less stiff) pins
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.