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Hand exercises for women

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The performance of many routine daily activities depends on the hands and their ability to endurance and movement. “Madam.net” suggests a group of exercises to strengthen the muscles of the hand for women in the following report:

Hand exercises for women

Effective hand muscle strengthening exercises

Some exercises are useful in strengthening the hands and fingers, increasing range of motion, and relieving pain, allowing daily activities to be carried out without feeling pain or tightness.
When performing these exercises, avoid too much pressure to avoid feeling pain and discomfort.

1. Simple stretching:

Gently bring your fingers together to form a fist and wrap your thumb with your fingers.
Hold for 30 to 60 seconds. Relax your fingers and spread them wide.
Repeat the exercise with both hands at least four times.

2. Finger Stretching

This stretching helps relieve pain and improves range of motion in the hands:
Rest your palm on a table.
Spread your fingers as flat as possible without putting pressure on your knuckles.
Hold for 30 to 60 seconds and then relax.
Repeat at least four times with each hand.

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3. Disc Hardener

This exercise helps to strengthen the muscles of your fingers and thumb

Pinch a soft foam ball or some paste between the tips of your fingers and thumb.
Hold for 30 to 60 seconds.
Repeat 10 to 15 times with both hands.
Do this exercise two to three times a week, resting your hands for 48 hours between sessions.

4. claw stretch

This exercise helps improve the range of motion of the fingers.
Put your hand in front of you and palm facing you.
Bend your fingertips to touch the base of each finger knuckle, so your hand looks like a claw.
Hold for 30 to 60 seconds and then release your fingers.
Repeat the exercise at least four times on each hand.

5. Grip strengthener

This exercise makes it easier to open door handles and grab objects without dropping them.
Hold a soft ball in the palm of your hand and press it as hard as you can.
Wait a few seconds and then let go of the ball.
Repeat the exercise 10 to 15 times on each hand.
Do this exercise two to three times a week, with the need to rest your hands for 48 hours between sessions.

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6. Raise the finger

This exercise increases range of motion and flexibility in the fingers.
Lay your hand flat, palms down, on a table or other surface.
Gently lift one finger at a time from the table and then lower it.
You can also raise all of your fingers and thumb at once, and then lower them.
Repeat 8 to 12 times on each hand.

7. Separate the thumb

This exercise helps to increase the range of motion of the thumb and finger

Raise your hand in front of you with your palms up.
Extend your thumb as far away from your other fingers as you can. Then, fold your thumb against your palm until it touches the base of your little finger.
Hold for 30 to 60 seconds.
Repeat the exercise at least four times with both hands.

8. Thumb extension

This exercise helps to strengthen the muscles of the thumb.
Put your hand flat on a table. Wrap an elastic band around your hand at the base of your knuckles.
Gently move your thumb away from your fingers as far as you can.
Hold this position for 30 to 60 seconds and then relax.
Repeat 10 to 15 times with both hands.
You can perform this exercise two to three times a week.

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