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Exercise handout — move better, feel better.
Thumb CMC Stabilization
Gentle isometric strengthening of thumb base stabilizers. Important for thumb arthritis management.
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
8
Reps / Time
60 sec
Rest
5 second holds
Tempo
Step-by-Step Guide
Set up
- Hand relaxed, palm up
- Thumb resting toward palm
- Other hand ready to provide resistance
No image for this step. Follow the written instruction.
Step 1 of 5
Press thumb outward against other hand's resistance
No image for this step. Follow the written instruction.
Step 2 of 5
Don't let thumb actually move - isometric
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
Relax completely
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat in different directions
Breathing
- Exhale during effort
- Breathe normally
Form Cues
- Gentle resistance only
- No movement - muscle works but joint stays still
- Pain-free effort
- Control the pressure
Common Mistakes to Avoid
- Too much resistance
- Allowing movement
- Pressing too hard
- Forgetting to relax between reps
Safety Information
Stop if sharp pain at thumb base. Designed to be gentle and safe for arthritis.
Progressions
Slightly more resistance, longer holds
Regressions
Very light 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.