exercise for hands
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How to Exercise Your FingersThree Methods:Warming Up Your FingersPerforming Finger-Strengthening ExercisesExercising Fingers and rip for
More Strenuous !cti"ities#ommunit$ %&!
Do you have weak fingers? Do you need to use them for something that requires flexibility? Do
you want to have a better grip on jars and lids and slippery objects? How about holds for rock
climbing or weightlifting? The right exercises can help improve the flexibility, suppleness, and
strength of the joints to help people perform everything from basic activities of daily living to
higher level physical activities!d
Method '
Warming Up Your Fingers
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Warm up $our fingers( 7arming up is important part of any exercise routine This
includes your fingers
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Massage the top and pa*m of $our hand( 8sing the thumb, move in slow, circular
strokes with medium/deep pressure for the massage Do not put pressure to the point of
pain
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o 9assage for one to two minutes to help loosen and warm the muscles in the
hands This will get you the most out of your exercise routine
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,end each finger( ;end each finger back until you feel a slight stretching Then bend
each finger forward Do not perform to the point of pain
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Soa. hands in warm water( *oaking your hands for ten minutes or so before beginning
exercises can warm them up and increase flexibility
o Treating your hands with a warm paraffin wax bath can also be very helpful
Method )
Performing Finger-Strengthening Exercises
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)F*atten each hand against a f*at surface( Elace your hand palm/down on a table )latten
the hand against the tables surface as much as possible Hold that pose for thirty second
to a minute,B1C then release ;egin with four reps of this if possible
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+S/uee0e a soft 1a**( )or a grip/strengthening exercise, hold a soft ball in your palm and
squeeFe it hard for five seconds before releasing your grip 7ork your way up to "
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o Do not perform this exercise if you have a thumb injury
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2o 3c*aw stretches(4 &n this exercise, called the claw stretch,I hold your hands out in
front of you, so you can visualiFe your palms Then bend your fingers so that the tips rest
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against the base of your finger joints (our hand will resemble a cats paw Hold for thirty
seconds to a minute before releasingB-C Do four reps if possible
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Touch $our thum1 to each of $our fingers( Jne at a time, touch the pad of your thumb
to the tip of each finger 9ake sure that each touch makes an JI shape Do four reps of
this exercise if possible
o (ou can also do this exercise by touching your thumb to the pad of each finger
The shape made by your fingers will be more of an oval or egg shape
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2o pinch strengtheners( To perform this exercise, pinch a bit of silly putty or a soft ball
between the tips of your fingers and your thumb Hold the pinch for thirty seconds to a
minute ;uild up to "
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7Perform finger *ifts( Elace your hands flat on a table with your palms down Kift up one
finger at a time, then lower it !t the end, lift up all four fingers and the thumb then lower
themB.C Do four reps of this if possible
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89ncorporate a ru11er 1and( 7rap a rubber band around your hand at the base of the
fingers 'xtend the thumb and hold it before bringing it back in &f possible, work up to
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2o thum1-to-pin.ie touches( Hold out your hand in front of you 'xtend the thumb
away from the hand as far as comfortable ;end the thumb across the bottom of your
hand to touch the base of your pinkie finger Hold each pose for thirty seconds to a
minute 7ork up to four reps to begin withB3C
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2o finger a1duction and adduction exercises( This involves squeeFing the fingers
together and pulling the fingers apart from each other &nterlock your fingers and try to
pull one hand away while the fingers of the other hand are squeeFing towards each other
trying to maintain the interlock
o )or strengthening the thumb to the pad of your fingers, you can put a piece of
paper between thumb and pad, squeeFe, and with opposite hand try to pull the
paper from between your thumb and finger
Method +
Exercising Fingers and rip for More Strenuous !cti"ities
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Uti*i0e 1oth isometric and d$namic strength-training acti"ities( Llimbers,
bodybuilders, and others who use their hands and fingers for strenuous physical activity
may also want to exercise fingers to increase strength Two key components for
exercising fingers include a balance of isometric and dynamic training activities
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o !n isometric activity means holding a static position for an extended period of
timeB:C ! rock climber hanging by a particular grip while choosing his or her next
move is an example of an isometric activity
o ! dynamic activity means moving a part of the body while supporting a load with
the same partB"
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)Focus on tendons( Tendons are the sinew that connect muscles to bones and transmit
force between them )inger strength has more to do with the strength of the tendons that
connect your finger bones to your forearm muscles than anything elseB""C Tendons take
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longer to strengthen and less time to degenerate, so you must stick to a disciplined
workout regimen
o )or a general overview, you can find information at+ How to *trengthen Tendons
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Exercise with a high focus on grip( Jne of the easiest ways to exercise fingers is to
keep the emphasis on your grip rather than simply the forearm and bicep muscles 7hen
you transition too much of the load onto your arm muscles, then your fingers dont get as
intense of a work out, even when your hands are involved in holding the weight
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Use a hammer grip when *ifting weights( ! hammer grip is when you keep your palms
facing one another during the range of motion while lifting a weightB"1C 8sed most
commonly with dumbbells, a hammer grip keeps the load on your fingers instead of
resting it on the palms of your hands This forces you to squeeFe hard to keep your grip
over several reps, which works both the finger tendons and associated forearm muscles
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5
9ncrease the girth of $our grip( !nother way to keep the attention of your finger
tendons and forearm muscles is to use a wider gripB"-C ! wider grip means you will have
to squeeFe harder to maintain your grip (ou can purchase a specialty strength/training
item such as )at MripF to go over a pull/up, dumbbell, or barbell to add more
circumference, or you can simply wrap a household item such as a towel around the bar
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6Use handgrips( They may not be as glamorous as lifting large weights, but a plain old
pair of handgrips with the metal tension coil between them can help you exercise your
fingers as well &f you cannot find a pair, you can also squeeFe a tennis ball, racquetball,
or another household item with some give to it
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