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Exercise handout — move better, feel better.
Three-Jaw Chuck Pinch
Pinch object between thumb, index, and middle fingers. Important functional grip pattern for many daily tasks.
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
- small ball
- therapy putty or hand gripper
No equipment? Try: Small ball, Therapy putty, Golf ball
Dosage
2
Sets
10
Reps / Time
60 sec
Rest
5 sec holds
Tempo
Step-by-Step Guide
Set up
- Small ball or putty piece
- Hold between thumb tip and tips of index + middle fingers
- Form a tripod grip
No image for this step. Follow the written instruction.
Step 1 of 5
Position object between three fingers
No image for this step. Follow the written instruction.
Step 2 of 5
Squeeze with all three fingertips
No image for this step. Follow the written instruction.
Step 3 of 5
Hold for 5 seconds
No image for this step. Follow the written instruction.
Step 4 of 5
Release completely
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat for prescribed reps
Breathing
- Exhale while pinching
- Breathe normally
Form Cues
- Equal pressure from all three fingers
- Tips not pads
- Keep wrist neutral
- Moderate pressure, not maximum
Common Mistakes to Avoid
- Using finger pads instead of tips
- Uneven pressure
- Squeezing too hard
- Bending wrist
Safety Information
Use caution with thumb arthritis. Stop if thumb base pain.
Progressions
Firmer object, longer holds
Regressions
Softer object, shorter holds
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.