7 Best Exercises For Strengthening Your Hands

If you were without hands, fingers, or opposable thumbs, you would be pretty limited. Consider all the tasks you would be unable to perform if you did not have a thumb or fingers that moved effortlessly. Drafting, closing a jacket, and squeezing a little object to lift it are only some of the tasks that require a functional hand.

Some Facts

We don’t finally resolve to take action for them until we get hurt or begin experiencing aches and pains. occasionally, we become aware of our own hand deformities after noticing our grandparents’ hands. Isn’t it time to start treating your hands the same way you treat your abs?

Treating Hands Properly

Osteoarthritis, arthritis, tendonitis, and carpal tunnel syndrome are a few degenerative conditions that can harm your joints and cause them to become more uncomfortable, weak, and painful. Even the smallest movement can result in joint pain, but being immobile will only exacerbate your disease by causing your muscles to atrophy.
Your hands and fingers run the risk of becoming less flexible and strong due to the symptoms, regardless of whether they are caused by a neck problem or arthritis in the hands themselves. Thus, you need to keep your joints active without overdoing them in order to prevent the problem from becoming a lifelong impairment.

Exercises For Hand Strengthening

Keeping your hands strong is essential for carrying out daily chores, taking up hobbies, and avoiding accidents. The following are some efficient hand-strengthening exercises:

Silicone Grip and Squeeze

Since you can squeeze the substance all the way through to your hand, I prefer using it over a ball. You are unable to move and can only strengthen in certain ranges of motion due to a ball. Additionally, while you work with the putty in your hand, your thumb and finger dexterity will improve.

Steps To Follow:

• Squeeze the substance in your hand until your fingertips touch your palm.
• Then, release the silicone and work with it until you’re ready to squeeze it again.
• Repeat 20 times, or start a timer for 2 to 3 minutes.

Thumb Pinch Strengthening

The thumb is overlooked in a lot of hand-strengthening exercises. Since our thumbs only operate as half of our hands, You will certainly get that! You won’t be able to pinch open packages, bottles, or lids if your thumbs are weak.

Steps To Follow:

• Repeat ten to twenty times.
• By putting your thumb on top and pressing toward your index finger, you can alter the style of a pinch.
• Repeat ten to twenty times.
• For a duration of two to three minutes, experiment with various thumb pinches.

Claw Exercise

This is an activity to strengthen your hands without the need for any equipment. To assist, all you need is your other hand. A maximal voluntary contraction is used to contract a muscle without moving during an isometric exercise.

Steps To Follow:

• Make a hook fist with your fingers and hook, or clasp, them together at your chest.
• There will be two hands: one with the palm up and the other with the palm down.
• After your fingers are together, keep your hook fists in place and pull in an outward direction with your arms.
• Hold for five seconds before letting go.
• Repeat ten to twenty times with your right hand up top, then swap to your left hand and continue.

Rubber Band Abduction

Since it works the hand muscles deep between the fingers, this exercise is excellent for intrinsic hand strengthening. The muscle next to your index finger ought to swell up. By creating a loop with the putty around your fingers, you can also attempt this.

Steps To Follow:

• Wrap the rubber band around each of your four fingers.
• Don’t include the thumb.
• Now, as widely apart as you can spread your fingers, hold for five seconds, and then let go.
• Ten to twenty times over.

Towel Twist

This is a wrist and forearm grip-strengthening exercise. Using both hands, hold a towel and twist it as much as possible to wring it out. Use several directions to twist the cloth.

Steps To Follow:

• Hold a towel with both hands.
• Twist a towel tightly with both hands and hold it for five seconds.
• Then repeat ten times.

Stress Ball Squeeze

A hand workout ball, often known as a stress ball, is a pliable toy with a diameter of no more than 7 centimeters (2.8 in). It is supposedly used to release tension and stress from the muscles or to strengthen the hand’s muscles by being squeezed in the hand and moved by the fingers.

Steps To Follow:

• Squeeze a stress ball as hard as you can with your palm.
• Hold for three to five seconds, then let go.
• After ten repetitions, take a minute to rest, and then switch to the other hand.

Rubber Band ‘C’ with Fingers and Thumb

Cover your thumb and all four fingers with the rubber band. Open your thumb to the side into a “C” posture while keeping your fingers together—not using the thumb position.

Steps To Follow:

• Using your thumb and fingers, form the letter C.
• Hold it for five seconds, then release it.
• Ten to twenty times over.
• It should appear as though you are opening your hand to take a cup or a can of pop with your thumb and fingers.

Why Are Hand Strengthening Exercises Important?

• Improve Your Grip And Pinch Power
• Minimise Stress AND Pain In The Joints
• Boost Hand Durability
• Raise Dexterity AND Detailabe Motor Integration
• Lower The Risk Of Handlebar Damage
• Our hands do a multitude of tasks without our conscious awareness, therefore it’s critical to maintain their strength so they can handle strain and stress.
• Remember that you should focus on mobility first if your fingers aren’t moving to their maximum potential. You don’t want to increase the range of motion in your hands by strengthening them.

Conclusion

These top 7 hand strengthening exercises, however, can help you strengthen your grip, enhance your hand’s functionality, and lower your risk of excruciating hand injuries if you have a complete range of motion.
Recall that these shouldn’t hurt. Your fingers may start to feel a bit sore or weary, but if you experience severe pain, you should stop or slow down.
(Disclaimer: Hand exercises should not be used as a substitute for medical advice; always see a doctor before beginning any kind of fitness program. )

FAQs

Reviewed

• G. (2023, June 3). Top 5 Hand Strengthening Exercises For Stronger Hands – Virtual Hand Care. Virtual Hand Care. https://virtualhandcare.com/hand-strengthening-exercises-for-stronger-hands/
• Slideshow 10 Ways to Exercise Hands and Fingers. (n.d.). WebMD. https://www.webmd.com/osteoarthritis/ss/slideshow-hand-finger-exercises

Author: Rohit Sharma