Movement library
StrengthThumbFingersmoderatePhases 3, 4, 5
Key pinch
Thumb-to-lateral-index lateral pinch
Lateral pinch is the most-used pinch in daily life.
Best for
- Key turning
- Holding a card
Default dose
10 reps • 2 sets • 3×/week
Equipment
Folded towel or kitchen scale
Avoid when
- Acute CMC flare
Measurement targets
- Lateral pinch force (kg or lb)
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
Progressions
- Pinch a kitchen scale and track peak.
Regressions
- Smaller squeeze.
Used in
Continue your rehab
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
Estimated time
Short sets — often 2×10 as a micro-session
10 reps · 2 sets
Equipment
Folded towel or kitchen scale
Rehab stage
Phases 3, 4, 5
Higher load or coordination — scale range and speed.
Next best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.
Scaling in plain language: Easier — Smaller squeeze. · Harder — Pinch a kitchen scale and track peak.Full cues ↑