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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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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Exercise for Hands

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