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This article was co-written by Jourdan Evans, DPT. Jourdan Evans is an ACE Certified Personal Trainer in Los Angeles, California. She received her PhD in Physiotherapy from St. Ambrose in 2012 and ACE certified in 2013.
This article has been viewed 50,189 times.
Are your fingers pretty weak? Do you need to use them for work that requires toughness? Do you want to easily hold bottles and lids or other slippery objects? What about keeping your arms tight while climbing or lifting weights? The right exercise can help improve flexibility, flexibility, and strength in your knuckles to enable you to do anything from basic daily tasks to high levels of physical activity. .
Steps
Finger Start
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Finger start. Warming up is an important part of any fitness routine. And it also includes your finger.
Massage the top of your hand and in the palm of your hand. Use your thumbs to massage in a slow, circular motion, with light pressure. Do not press so hard that you feel pain.
- Massage for 1-2 minutes to relax and warm up the muscles in your hands. This will help you get the most out of all the benefits of exercise.
Fold your finger. Bend your finger back until you feel that your finger is slightly stretched. Then fold your fingers forward. Do not use force so strong that you feel pain.
Soak your hands in warm water. Soaking your hands for about 10 minutes before exercising can help warm up your hands and increase their flexibility.
- Soaking your hands in warm paraffin wax can also be quite helpful.
Do Finger Strength Exercises
Hold hands. Form a fist. Keep your thumb next to the rest of your fingers, not between them. Maintain the pose for 30 seconds to 1 minute. Then relax and spread your fingers. [1] X Research Source If possible, repeat this movement 4 times.
- In the beginning, if you can’t do 4 reps for any one move, don’t worry. You can go as far as you can without straining your muscles. Over time, you’ll be able to automatically add more reps to each exercise.
- You should consult your doctor or therapist before increasing the number of exercises to avoid straining the hand muscles.
Press your hand on a flat surface. Place your palm on the table. Press your hand into the table as much as possible. Hold the pose for 30 seconds – 1 minute, [2] X Research Source then release. If possible, repeat this movement 4 times.
Lightly squeeze a soft ball. For a grip strength exercise, you can hold a soft ball in the palm of your hand and squeeze it vigorously for 5 seconds before releasing your hand. Try to repeat this movement 10-15 times, do it 2-3 times per week. Remember to take 2 days to rest between workouts.
- Do not do this move if you have a thumb injury.
Flex your fingers in a “claw” fashion. In this exercise, also known as the “claw” exercise, hold your hands in front of you, palms facing you. Then, fold your fingers so that the tip of the nail touches the base of the finger. Your hand will simulate a cat’s claw movement. Hold the position for 30 seconds – 1 minute before releasing. [3] X Research Source If possible, repeat this movement 4 times.
Touch the tip of your thumb to the top of the other fingers. Do it for each finger, touching the tip of the thumb to the top of each other finger so that it forms an “O” shape. If possible, do this move 4 times.
- You can also do this exercise by touching the tips of your thumbs with the tips of your other fingers (the tender flesh). Your fingers should form an oval or egg shape.
Increase clamping power. To do this exercise, you can clamp a piece of silly putty or a soft ball between your fingertips. Hold for 30 seconds – 1 minute. Do the exercise 10-15 times if possible. You can also do this move two to three times per week and take two days to rest between workouts. [4] X Research Sources
- Do not do this move if you have a thumb injury. [5] X Research Sources
Raise your finger. Place your palm flat on the table. Raise and lower each finger. On the last exercise, you can raise all your fingers up and down at the same time. [6] X Source of Research Perform 4 times if possible.
Use an elastic band. Tie the elastic band around the hand at the base of the finger. Stretch your thumb away and hold it for a few minutes before releasing it. If possible, repeat this movement 10-15 times. You can do this exercise two to three times per week, but remember to rest 2 days between workouts. [7] X Research Sources
Touch the thumb and little finger. Hold your hands in front of you. Extend your thumb as far away from your hand as possible. Bend your thumb so that it touches the base of your little finger. Hold the position for 30 seconds to 1 minute. Repeat 4 times for this exercise. [8] X Research Sources
Do finger stretching exercises. This exercise involves squeezing the fingers together and then spreading the fingers as far apart as possible. Interlace your fingers and try to stretch them forward so that one hand is trying to pull the other away but the fingers are still locked together.
- To strengthen your thumb and fingertips, you can clamp a piece of paper between your thumb and each finger, and use your other hand to try to pull the piece of paper away from them.
Train Your Fingers and Enhance Grip to Perform More Strength
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Take advantage of both isometric (strengthening exercise without moving joints) and dynamic (related to muscle movement). Climbers, bodybuilders, and those who regularly use their hands and fingers to perform strenuous physical activity should practice training their fingers to strengthen them. . Two important components of finger exercise include a balance between isometric and dynamic training.
- Isometric physical activity means staying in one position for a long time. [9] X Source of Research In the process of choosing their next step, climbers often keep their hands on a certain position which is a prime example of isometric activity.
- Dynamic physical activity means moving a part of the body and at the same time this part also supports a certain heavy force. [10] X Push-up Research Source is a great example. You can notice how your arms move and support your body weight while you do pushups.
- Moving from a dead-hang (hanging before a pull-up) (isometric) to a dynamic pull-up is a great example of a combination exercise between the two. You can even adjust the pull up so that it can help train your fingers by gripping the bar closer to your fingertips than to your palm.
- Make sure that when you do exercises that require hand/palm support (push-ups, planks, etc.) not the wrist; as this action may cause wrist injury.
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Focus on ligaments. Ligaments are tendons that connect muscles to bones and transmit strength between them. Finger strength is more closely related to the strength of the ligaments that connect your finger bones to your arm muscles than to any other factor. [11] X Research Source Ligaments often take longer to build strength and deteriorate more quickly, so you need to be disciplined in your training.
- To learn more, you can refer to our other articles in the same category.
Focus on grip during exercise. One of the easiest ways to strengthen your fingers is to focus on the grip action instead of the arms and hand muscles. When you move too much weight onto your arm muscles, your fingers won’t get as much exercise, even if you also use your hands to support that weight.
Use the “hammer grip” motion when lifting weights. The hammer grip is a movement where your palms will always face each other during weightlifting. [12] X Source of Research This move is often used with single or double dumbbells, the hammer grip will focus the weight on your fingers instead of your palms. This method will force you to squeeze your hands together to maintain this movement over and over again, and it will help you work out the ligaments and muscles in your arms.
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Strengthen the circumference of the grip. Another way to exercise the tendons of the fingers and arm muscles is to strengthen the circumference of the grip. [13] X Research Source This means you’ll need to squeeze harder to get a firm grip. You can also purchase specialized finger strength training equipment such as the Fat Gripz or use pull-ups, dumbbells/dumbbells, or barbells to enhance your training area, or you You can also cover something like a towel around the beam.
Use handgrips. They probably won’t be as epic as lifting heavy weights, but an old bicep with a metal spiral core will help you work out your fingers. If you can’t find this, you can substitute a tennis ball, racquetball, or other resilient household item.
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Increase your exercise level gradually. You should not start doing pull-ups with just a few fingers on your hand or perform any action that is beyond your level. Ligament injuries take a long time to heal and often won’t be as completely as they were before the injury. The best thing you can do is increase your exercise level gradually. [14] X Research Source Finger strength builds up slowly, so you can start slowly and work your way up to more difficult exercises over a few months instead of one. some week. [15] X Research Source
Advice
- Try rolling a coin on your knuckles to improve hand health and flexibility.
- The above exercises will benefit people with arthritis or other chronic musculoskeletal conditions on the hands.
- People who gradually lose strength in their hands – for example, after a stroke – may find this exercise effective in regaining health of the affected hand.
- Place your fingers on the piano and proceed to press each finger on the fretboard 4 times without moving the other fingers. This will help increase your finger agility.
- Consider playing a stringed instrument such as a violin, cello, guitar, bass, or double bass.
Warning
- People with hand or finger injuries or with brittle bones should consult a doctor or therapist before performing these exercises or other routines.
- Kaiser Permanente recommends consulting with your doctor or therapist before starting any home exercise program. They can help you choose the exercise that best suits your needs. [16] X Research Source
- The National Academy of Aging Services indicates that you can do these exercises. If any exercise causes you a lot of pain, this is a sign that you are overdoing it and possibly injuring yourself. They recommend taking it slow and steady. [17] X Research Source
- The National Academy of Aging Services also suggests that the intensity of exercise varies from person to person. However, they claim that you can completely increase the intensity of the exercise, for example, if you can easily do a exercise 10-15 times without feeling pain, you absolutely can. Add one set to your workout intensity. [18] X Research Sources
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This article was co-written by Jourdan Evans, DPT. Jourdan Evans is an ACE Certified Personal Trainer in Los Angeles, California. She received her PhD in Physiotherapy from St. Ambrose in 2012 and ACE certified in 2013.
This article has been viewed 50,189 times.
Are your fingers pretty weak? Do you need to use them for work that requires toughness? Do you want to easily hold bottles and lids or other slippery objects? What about keeping your arms tight while climbing or lifting weights? The right exercise can help improve flexibility, flexibility, and strength in your knuckles to enable you to do anything from basic daily tasks to high levels of physical activity. .
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