Infants / Junior School

Week 2: Pinch Training

Learning Objective: Finger-Pinch Stretching and Strengthening. Progressively work on finger and wrist muscles that is used often especially during a pinching-motion as we're climbing on the wall.

Duration: 4-6 mins

Equipment:

Prepare a set of books / novels of different sizes and weight (nothing too heavy!)
2 boxes / baskets

IMPORTANT:

*PLEASE MAKE SURE YOU TRY THIS WORKOUT WITH A TABLE IN FRONT OF YOU. YOU DO NOT WANT THE BOOKS TO FALL ON YOUR FEET. SLIGHTLY LEAN FORWARD IF YOU HAVE TO.

*STOP AT ANY TIME YOU FEEL ANY PAIN OR DISCOMFORT ON YOUR FINGERS / WRIST AND REST

BeginnerPinchTraining.mp4

Pinch training

WARM UP

Place the books in one box and leave the other one empty
Lift up one book at a time and transfer it to the other box
At each lift, hold the book close to your hips and pinch your fingertips and thumb hard for 2-3 seconds
Important tips: Keep your arm slightly bent and your back straight
After doing 1 repetition on each hand, you completed a set
Try this simple exercise for 4-5 sets with 30 seconds of rest in between
Aim to get the right form and warm up the finger and wrist muscles
Please take a look at the next video where we will progressively increase the difficulty

pinchtrainingpart2.mp4

Pinch training

PINCH CONTROL AND STRENGTHENING
This round, add a book on each grip to increase the weight and size of your pinch
Continue to focus on getting a good pinch-grip each time
The goal is not to transfer the books fast but being in control and improving your pinch grip progressively (same 2-3 seconds lift)
Types of grip we focus on
- Wide, Narrow, Normal
After doing 1 repetition on each hand, you completed a set
Do this exercise for 4-5 sets with 30 seconds of rest in between
You may progressively increase the weight of the books or size of the grip but it is not effective if you're unable to lift up for at least 2 seconds. Tone down the weight and grip size if that happens.