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Individual Finger Lifts (Table)

BeginnerStrengthTier T1
Individual Finger Lifts (Table)

Lift each finger individually while hand rests flat on table. Isolates finger extensor muscles.

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

Home Options

  • table or counter

Dosage

2

Sets

5

Reps / Time

60 sec

Rest

3 sec hold per finger

Tempo

Step-by-Step Guide

Set up

  • Place palm flat on table
  • Fingers spread slightly
  • Wrist neutral
  1. Individual Finger Lifts (Table) - Step 1 of 5: Keeping other fingers down, lift index finger

    Step 1 of 5

    Keeping other fingers down, lift index finger

  2. Individual Finger Lifts (Table) - Step 2 of 5: Hold for 2-3 seconds

    Step 2 of 5

    Hold for 2-3 seconds

  3. Individual Finger Lifts (Table) - Step 3 of 5: Lower with control

    Step 3 of 5

    Lower with control

  4. Individual Finger Lifts (Table) - Step 4 of 5: Lift middle finger next

    Step 4 of 5

    Lift middle finger next

  5. Individual Finger Lifts (Table) - Step 5 of 5: Continue through all fingers including thumb

    Step 5 of 5

    Continue through all fingers including thumb

Breathing

  • Breathe normally
  • Don't hold breath

Form Cues

  • Isolate each finger
  • Other fingers stay down
  • Lift straight up, not sideways
  • Controlled lifting and lowering

Common Mistakes to Avoid

  • Lifting multiple fingers
  • Lifting hand or wrist
  • Moving too fast
  • Not isolating properly

Safety Information

Very safe. Great for finger independence.

Progressions

Longer holds, add light weight on finger

Regressions

Shorter holds, skip difficult fingers

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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.