ClapMove · clapmove.com
Exercise handout — move better, feel better.
Thumb Circles
Move thumb in circular patterns to mobilize the CMC joint at base of thumb. Good for thumb arthritis maintenance.
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
none
Home Options
- bodyweight
Dosage
2
Sets
60 sec
Reps / Time
30 sec
Rest
slow and controlled
Tempo
Step-by-Step Guide
Set up
- Hold hand in front of you
- Fingers relaxed and slightly spread
- Thumb free to move
No image for this step. Follow the written instruction.
Step 1 of 5
Make small circles with thumb
No image for this step. Follow the written instruction.
Step 2 of 5
Circle clockwise 10 times
No image for this step. Follow the written instruction.
Step 3 of 5
Then counterclockwise 10 times
No image for this step. Follow the written instruction.
Step 4 of 5
Keep circles smooth and controlled
No image for this step. Follow the written instruction.
Step 5 of 5
Don't force range if painful
Breathing
- Breathe naturally
- Stay relaxed
Form Cues
- Small controlled circles
- Move from the base of thumb
- Don't force through pain
- Smooth continuous motion
Common Mistakes to Avoid
- Circles too large
- Forcing through pain
- Moving too fast
- Only circling one direction
Safety Information
Stop if sharp pain at base of thumb. Very safe for most conditions.
Progressions
Larger circles if comfortable
Regressions
Smaller circles if painful
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.