The hand is the primary tool for doing a lot of daily chores. We may lose sight of its great importance until we feel pain or suffer an injury. “Madam.net” suggests a set of exercises to strengthen the hand muscles in the following report:
Hand muscle strengthening exercises
Hand strengthening exercises help relieve joint pain and improve endurance, as well as enhance dexterity and precise coordination and reduce the risk of hand injuries.
If you feel pain while performing these exercises, you should stop and seek medical advice.
1. Hand grip exercise
To perform this exercise, you will need a thick rubber band or putty.
This exercise works on the skill and coordination of the fingers and thumb.
Hold the putty in your hand and press it into your hand until your fingertips reach your palm, then loosen your hand and release the paste and get ready to press again. Set the timer for 2-3 minutes or repeat 20 times.
2. Thumb Pinch Strengthening
If you don’t have a strong thumb, you won’t be able to open bags, bottles, or lids.
Using putty, roll it into a “hot dog” shape 1-2 inches thick. Using your index finger and thumb, apply pressure to the putty, making small indentations along the length of the putty.
Do this 10 to 20 times. Change the type of dial by placing your thumb on top and pressing toward your index finger. Do this again 10-20 times. Try different pinches with your thumb for 2-3 minutes.
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3. Isometric hook exercises
You don’t need any equipment to perform this exercise, other than your other hand. An isometric exercise is a muscle contracting without moving; Using the maximum voluntary contraction.
For this exercise, put your fingers into a hook fist, and then close or lock the fingers together at your chest. One hand will face the palm of the other hand.
Once your fingers are interlaced, use your arms to pull out while maintaining both hook grips. Hold for 5 seconds and then relax. Repeat 10 to 20 times with the right hand on top, then switch to the left hand on top. Repeat the exercise.
4. Elastic thumb exercise
Put the rubber band on all four of your fingers. Open your thumb to the side to form the letter “C”.
Make a letter “C” with your fingers and thumb, hold for 5 seconds and then relax. Repeat 10-20 times. Your thumb and fingers should look as if you are opening your hand to hold a cup.
These exercises can be performed once or twice a day. You can do them at work, while watching TV, or waiting to pick up your child from training.
5. Rubber Band Abduction
This exercise targets the muscles of the hand that lie deep between the fingers.
Place the rubber band on all four fingers without the thumb. Then, spread your fingers as far apart as you can, hold for 5 seconds and then relax. Repeat the exercise 10-20 times.
Read more: Exercises to strengthen the muscles of the joints
6. Finger Stretching
This exercise helps relieve pain and improves the range of motion in your hands.
Place your palm on a table or flat surface.
Gently spread your fingers out to be as flat as possible on the surface without putting pressure on your knuckles.
Hold for 30 to 60 seconds, then release your hand.
Repeat at least four times with each hand.
A note from “Madam.net”: If you suffer from a certain disease or take certain medications, it is recommended to consult a doctor before doing some exercise.
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