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Exercise handout — move better, feel better.
Finger Extension Band (Individual)
Open individual fingers against band resistance while other fingers stable. Isolates each finger extensor.
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
- resistance band
- resistance band + rubber band
No equipment? Try: Hair tie, Finger extension bands (commercial)
Dosage
2
Sets
10
Reps / Time
60 sec
Rest
controlled each direction
Tempo
Step-by-Step Guide
Set up
- Small resistance band or rubber band
- Loop around thumb and index finger
- Other fingers grouped together
Step 1 of 5
Spread index finger away from thumb against band
Step 2 of 5
Hold briefly at end range
Step 3 of 5
Return controlled
Step 4 of 5
Complete reps then move to middle finger
Step 5 of 5
Repeat for ring and pinky
Breathing
- Exhale during extension
- Breathe steadily
Form Cues
- Isolate each finger's movement
- Controlled in both directions
- Keep thumb stable
- Don't hyperextend if hypermobile
Common Mistakes to Avoid
- Moving other fingers
- Letting band snap back
- Hyperextending finger joints
- Rushing
Safety Information
Avoid with hypermobile joints - don't hyperextend. Stop if joint pain.
Progressions
Heavier band, more reps
Regressions
Lighter band, fewer reps
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.