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Exercise handout — move better, feel better.
Lateral Key Pinch
Pinch object between thumb and side of index finger, like holding a key. Important functional grip pattern.
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
No equipment? Try: Credit card, Business card, Actual key
Dosage
2
Sets
10
Reps / Time
60 sec
Rest
5 sec holds
Tempo
Step-by-Step Guide
Set up
- Hold a key, card, or flat object
- Thumb on top, side of bent index finger below
- Like you're about to turn a key
Step 1 of 5
Pinch object between thumb pad and side of index
Step 2 of 5
Apply moderate pressure
Step 3 of 5
Hold for 5 seconds
Step 4 of 5
Release completely
Step 5 of 5
Repeat
Breathing
- Exhale while pinching
- Breathe normally
Form Cues
- Thumb presses down, index side presses up
- Stable grip, not slipping
- Keep other fingers relaxed
- Wrist neutral
Common Mistakes to Avoid
- Using tip instead of side of index
- Object slipping
- Tensing whole hand
- Holding breath
Safety Information
Generally very safe. Stop if thumb joint pain.
Progressions
Heavier object, longer holds
Regressions
Lighter pressure, shorter holds
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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.