ClapMove · clapmove.com
Exercise handout — move better, feel better.
Paper Crumple and Smooth
Crumple paper into ball using one hand, then smooth it out. Combines finger flexion, extension, and coordination.
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
No equipment needed
No equipment? Try: Tissue paper for easier, Newspaper for standard
Dosage
2
Sets
180 sec
Reps / Time
60 sec
Rest
thorough and complete
Tempo
Step-by-Step Guide
Set up
- Sheet of newspaper or regular paper
- Hold flat in palm of one hand
- Other hand stays at your side
Step 1 of 5
Use just fingers of one hand to crumple paper
Step 2 of 5
Form it into as tight a ball as possible
Step 3 of 5
Then use same hand to smooth it back out
Step 4 of 5
Try to flatten as much as you can
Step 5 of 5
Repeat with other hand
Breathing
- Breathe naturally
- Stay relaxed
Form Cues
- Use only one hand for entire process
- Work paper thoroughly when crumpling
- Use fingertips to smooth
- Take your time
Common Mistakes to Avoid
- Using both hands
- Not crumpling tightly enough
- Rushing through
- Using palm instead of fingers
Safety Information
Very safe exercise. Great for maintaining hand function.
Progressions
Use thicker paper, do it faster
Regressions
Use tissue paper (easier to crumple)
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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.