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8 Home Exercises to Strengthen the Hands

 Many of the actions we perform are carried out by our hands and fingers, yet few are aware of the importance of performing exercises to strengthen them. Among the many benefits of introducing this type of exercise into your everyday routine are improving the duration of grip when carrying heavy loads, increasing the range of finger movements, avoiding arthritis and tendonitis, and even maintaining the strength and vital function of the hands, which tend to weaken as we age.

Don’t wait until the last minute and put these next 8 short, effective exercises on your agenda right now to make sure your hands stay strong for years to come.

 

1. Basic finger lift

Although it is a basic and fairly simple exercise, stretching the fingers has many health benefits that result from the fact that we don’t regularly stretch our hands. With a short and effective exercise, you can help increase your range of finger movements, improve the flexibility of your wrist joint and ease the pain that results, among other, from prolonged office work.

palm exercises

How to do the exercise:

  • Place your palm on a table or on another flat surface with it released in a natural bent position.
  • Now, gently straighten your fingers without holding them so that the palm will completely flatten and you can feel at its center the surface on which it rests.
  • Hold the palm against the surface for 30-60 seconds and release.
  • Repeat this exercise 4 times for each hand, with a rest of 20-30 seconds between each time.

2. Reinforcing your grip with a ball

While a grip training exercise should be carried out with a flexible silicone ball, there is nothing preventing objects around the house from being used, such as a tennis ball, a soft toy or a cushion. The fruits of perseverance in this exercise can be harvested in a short period of time, such as when carrying shopping bags, squeezing fruit, using a peeler, and more.

palm exercises

How to do the exercise:

  • Put 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.
  • Release the grip, wait another 5 seconds, and repeat the action.
  • Repeat this exercise about 15 times for each hand.

3. Finger -Lift

Over the years, the palm loses its flexibility, which is reflected, among other things, in reducing the range of movement of the fingers and weakening them. 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 your hand and an increase in the strength of your hand's overall grip.

palm exercises

How to do the exercise:

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

4. Bending the thumb

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

palm exercises

How to do the exercise:

  • Spread your fingers to the sides, until you feel a stretch while creating a long imaginary line from the tip of your thumb to your pinky.
  • Now, bend your thumb and move it to the base of the pinky, making sure to feel the stretch at its base.
  • Hold your thumb in this position for 30-60 seconds.
  • Repeat between 4-5 times for each hand, with a 30-second pause between each exercise.

5. Finger-Closing

Due to injuries, infections, advanced age, and various other reasons, the knuckles may be stiff and short in the range of muscle movement. The advantage of the finger-closing exercise lies in the movement of all the joints, together with the auxiliary muscles of the palm, in a way that helps reduce the pain and make the area more flexible.

palm exercises

How to do the exercise:

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

6. Wrist stretch

When performing exercises to strengthen the hand, it is important not to forget the wrist. This area, especially for those who spend most of their day in front of a computer, tends to ache because of the massive pressure placed on it and mouse usage. 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.

palm exercises

How to do the exercise:

  • Straighten the arm forward and keep it at a 90-degree angle with the shoulder.
  • Now bend the wrist with the other hand until you get a sense of stretching that should also be felt in the area of the forearm, and hold for about 10 seconds.
  • The wrist flex should be done in both directions.
  • The exercise can be repeated up to 4 times for each hand, with a rest of 10-20 seconds between each time.

7. Finger resistance with a Rubberband

In addition to exercises meant for grip strengthening, it is also necessary to work on opening the fingers of the hand. All you have to do is wear a rubber band, preferably one that is thick to avoid snapping. By regularly performing this exercise, you can reduce knuckle pain and improve your finger’s range of motion.

palm exercises

How to do the exercise:

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

8. Rubberband thumb workout

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

palm exercises

How to do the exercise:

  • Straighten your fingers and pin them together.
  • Wrap the center of your hand with a rubber band so that it applies pressure to the base of your thumb.
  • Place your hand on a flat surface and begin moving your thumb away from your other fingers until you create an angle of about 70 degrees.
  • Wait for 30-60 seconds and return to the starting position.
  • The exercise can be repeated between 5-10 times for each hand, with a rest of about half a minute between each time.
Source:  physicaltherapybarehills, webmdthomasbondphysio
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