Most of us dedicate time throughout the week to go through an exercise routine, spend some time at the gym, or get in some cardio. However, many of us overlook the importance of providing our hands and fingers with a solid workout.
When you regularly exercise your hands and fingers, it not only helps to strengthen them but also will increase your range of motion and lessen any pain. Ready to start maximizing your hand, wrist and forearm strength? The Desert Hand Therapy team hand-picked some of our favorites — just for you!
5 Hand Picked Hand Exercises to Incorporate in your Workout Routine
Make a Fist
This is the first exercise we hand-picked because of its simplicity. Simply make a fist and wrap your thumb across your fingers. Hold in the fist position for 30-60 seconds and release spreading your fingers out wide. Repeat on both hands four times on each.
Thumb Range of Motion
This hand-picked exercise aids in improving the mobility of your thumb in all different directions. Begin with resting your elbow on a table keeping your forearm and hand in the air. Touch the tip of your thumb to the tip of each finger and flex the tip of your thumb toward the palm. Hold each of these positions for 3-5 seconds.
Place an elastic band around your fingers then extend them as wide as you can go. Pause for a second or two and release. Repeat 5 to 10 times on each hand.
The Finger Stretch
Place your hand on a table or flat surface palms facing down. Next, straighten your fingers as flat as they can go against the surface without forcing your joints. Hold this stretch for at least 30 seconds, release and repeat four times with each of your hands.
Get a Grip
Strengthening your grip will help you throughout the day in everyday activities such as holding things without dropping them or turning doorknobs easily and without pain. Hold a softball in the palm of your hand and squeeze it as hard as you can. Hold for a few seconds, release and repeat 10 to 15 times on each hand.
Even if you aren’t currently having any problems with your hands, you can do these exercises as a preventative measure.