8 Exercises to Strengthen Your Hands

8 Exercises to Strengthen Your Hands

Many of actions we perform are carried out with hands and fingers, but few are aware of importance of performing exercises to strengthen them.

By including these exercises in your daily routine you will improve grip duration when carrying heavy loads, increase the range of motion of your fingers, prevent arthritis and tendonitis, and even maintain the strength and vital function of your hands, which tend to weaken as you age.

Don’t wait until the last minute and try these next 8 short and effective exercises right now to keep your hands strong for years to come.

1. basic finger lift

8 Exercises to Strengthen Your Hands

While a basic and fairly simple exercise, stretching your fingers has many health benefits since we don’t stretch our hands regularly. With a brief and effective exercise, you can help increase the range of motion of your fingers, improve wrist joint flexibility and relieve pain that results from, among other things, prolonged office work.

How to do:

  1. Place your palm on a table or other flat surface in a bent position.
  2. Now, gently straighten your fingers without holding them so that the palm is completely flattened and you can feel in the center the surface it rests on.
  3. Hold the palm against the surface for 30-60 seconds and release.
  4. Repeat this exercise 4 times for each hand, with a 20-30 second rest between each time.

2. Strengthening grip with a ball

8 Exercises to Strengthen Your Hands

While a grip training exercise should be performed with a flexible silicone ball, there is nothing to prevent you from using household objects, such as a tennis ball, a stuffed animal or a cushion. The fruits of perseverance in this exercise can be reaped in a short period of time, such as when you carry shopping bags, squeeze fruit, use a peeler, among other things.

How to do:

  1. Place the object in the middle of your palm and squeeze it as hard as possible for 5 seconds until you feel a tremor in your fingers.
  2. Release your grip, wait another 5 seconds and repeat the action.
  3. Repeat this exercise about 15 times for each hand.

3. Finger lift

8 Exercises to Strengthen Your Hands

Over the years, the palm loses its flexibility, which is reflected, among other things, in reduced range of motion of the fingers and their weakening. With the simple application of the finger lift exercise, you will soon experience a significant improvement in movement, an easier ability to stretch the fingers of the hand and an increase in the overall grip strength of your hand.

How to do:

  1. Place your palm on a flat surface with the back of your hand facing up.
  2. Gently lift one finger at a time, wait about 2-3 seconds and place it back on the surface.
  3. You can switch it up from time to time by lifting all your fingers, including the thumb, at once.
  4. Repeat this exercise 8-12 times on each hand.

4. Thumb bending

8 Exercises to Strengthen Your Hands

By focusing on improving the range of motion of the fingers, it is important to also focus on the thumb, which gains relative independence in the range of its movements from the other finger and takes an important part in performing a wide range of tasks. With the following exercise, you can flex the base of the thumb and reduce rest time during the exercise.

How to do:

  1. Spread your fingers out to the sides, until you feel a stretch as you create a long imaginary line from the tip of your thumb to your pinky finger.
  2. Now, bend the thumb and move it to the base of the little finger, making sure you feel the stretch at the base.
  3. Hold the thumb in this position for 30-60 seconds.
  4. Repeat 4-5 times for each hand, pausing 30 seconds between each exercise.

5. Closed finger

8 Exercises to Strengthen Your Hands

Because of injury, infection, advanced age and various other reasons, the knuckles can be stiff and fall short in muscle range of motion. The advantage of the finger locking exercise lies in moving all the joints, along with the auxiliary muscles of the palm, in a way that helps reduce pain and make the area more flexible.

How to do:

  1. Keep your palm straight with your fingers slightly apart.
  2. Move your thumb slightly forward and begin to make an O-shape by touching the thumb to each finger.
  3. Keep the remaining fingers straight.
  4. Do this exercise for 30-60 seconds. The exercise can be repeated up to 4 times for each hand.

6. Wrist stretching

8 Exercises to Strengthen Your Hands

When performing exercises to strengthen the hand, it is important not to forget the wrist. This area, especially for those who spend most of the day in front of a computer, tends to ache due to the enormous pressure exerted on it and the use of a mouse. The following exercise provides a simple and wonderful way to reduce the risk of muscle and tendon inflammation, relieve local pain and improve joint flexibility.

How to do:

  1. Stretch your arm forward and hold it at a 90-degree angle with your shoulder.
  2. Now bend your wrist with the other hand until you have a stretching sensation that should also be felt in the forearm area, and hold for about 10 seconds.
  3. The bending of the wrist should be done in both directions.
  4. This exercise can be repeated up to 4 times for each hand, with a 10-20 second rest between each time.

7. Finger resistance with a rubber band

8 Exercises to Strengthen Your Hands

In addition to the exercises aimed at strengthening the grip, you also need to work on opening the fingers of the hand. All you have to do is use an elastic band, preferably one that is thick to prevent tearing. By performing this exercise regularly, you can reduce knuckle pain and improve the range of motion of your fingers.

How to do:

  1. Close the palm of the hand with the tips of each finger touching each other, and wrap them in a rubber band near the top knuckle.
  2. Open your fingers slightly to keep the rubber band in a loose position as the starting position for the exercise.
  3. Now, open the fingers of your hand being careful not to straighten them completely.
  4. Stay in this position for approximately 10 seconds and close your fingers again for 5 seconds.
  5. This exercise can be repeated up to 6 times for each hand.

8. Thumb training

8 Exercises to Strengthen Your Hands

You can feel the results of this exercise when lifting heavy objects, especially since this action requires the thumb to provide great support to the other fingers to achieve a strong and long grip.

How to do:

  1. Straighten your fingers and fix them together.
  2. Wrap a rubber band around the center of the hand to apply pressure at the base of the thumb.
  3. Place the hand on a flat surface and begin to move the thumb away from the other fingers until you create an angle of approximately 70 degrees.
  4. Wait 30 to 60 seconds and return to the starting position.
  5. This exercise can be repeated 5 to 10 times for each hand, with a rest of about half a minute between each time.


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