How to Exercise Your Fingers and Wrists:

How To Exercise Your Fingers and Wrists

If you have weak fingers and hands, then you will need to do the right exercises to help improve joint flexibility, suppleness, and strength. In fact, this will help your hands to perform well in everything from basic activities to higher level physical activities. So, below are some of steps you will need to follow when exercising your fingers, wrists and fingers.


STEP-1: How To Warm-Up Your Fingers & Hands:

> Start by warming up your fingers: Warming up is actually an important part of any exercise routine. So, try to gently clap your hands in-order to prepare them for exercise.

> Massage the top & palm of your hands: Move the thumb in slow, circular strokes with medium-deep pressure for the massage. However, don’t apply pressure to the point of pain. Additionally, massage the fingers for about one to two minutes to help loosen and warm the muscles.

> Bend each finger: Gently bend each finger back until you feel a slight stretching. After, bend each finger forward but avoid performing this pose to the point of pain.


STEP-2: How To Perform Finger-Strengthening Exercises:

> Flatten each hand over a flat surface: Start by placing your hand palm-down on a table. Try to flatten the hand against the table’s surface as much as possible and then hold that pose for thirty seconds to a minute. Release the hand and repeat the process for about 4 reps.

> Gently squeeze a soft ball: To do a grip-strengthening exercise, hold a soft-ball in your palm and squeeze it hard for 5 seconds before releasing. Work your way up to 10–15 reps and this finger workout should be performed for two to three times weekly. It is very important to give yourself a 2 days’ rest between grip-strengthening sessions. However, don’t perform this exercise if you have a thumb injury.

> Do some claw stretches: This pose involves holding your hands out in front of you so that you can visualize your palms. After, bend your fingers so that the tips rest against the base of your finger joints. In fact, your hand will resemble a cat’s paw when doing this pose. Try to hold the pose for thirty seconds to a minute before releasing and consider doing at least 4 reps if possible.

> Touch each of your fingers using the thumb: Touch the pad of your thumb to the tip of each finger while making sure that each touch makes an “O” shape. Do this for 4 reps if possible. On the other hand, you may 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.

> Perform some pinch strengtheners: To do this exercise, pinch a bit of silly-putty or a soft ball between the tips of your fingers and your thumb. Hold the pinch pose for about 30 seconds to a minute. Build up to 10–15 reps if possible and you may even perform this exercise for 2 to 3 times each week with a two-day rest period between sessions. However, don’t perform this exercise if you have a thumb injury.

> Do finger lifts: Start by placing the hands flat on a table with your palms down, then lift up one finger at a time and after lower it. Finish by lifting up all 4 fingers and the thumb then lower them. Do at least 4 reps of this if possible.

> Use a rubber-band to exercise your fingers: To do this, wrap a rubber-band around your hand but near base of the fingers. After, extend the thumb and hold it before bringing it back in. Do this exercise for about 10–15 reps and also try performing it for 2 to 3 times a week but consider giving your hands two days to rest between sets.

> Perform thumb-to-pinkie touches: Do this by holding your hand in front of you then extend the thumb away from the hand for as far as comfortable. After, bend the thumb across the bottom of your hand to touch the base of your pinkie finger and then hold each pose for 30 seconds to a minute. Make up to four reps to achieve the best results.

> Try doing finger abduction & adduction exercises: These involve squeezing the fingers together and pulling them apart from each other. After, interlock your fingers and try to pull one hand away while the fingers of the other hand are squeezing towards each other when trying to maintain the interlock. For strengthening the thumb to the pad of your fingers, you may place a piece of paper between the thumb and pad and squeeze. Use the opposite hand to pull the paper from between your thumb and finger.


STEP-3: How to Exercise Fingers & Grip for Strenuous Activities:

> Do isometric & dynamic strength-training workouts: People like climbers or bodybuilders who use their hands and fingers for strenuous physical activities may need to exercise fingers to increase strength. In fact, there are 2 key components for exercising fingers which include a balance of isometric and dynamic training activities. So, an isometric activity means holding a static position for an extended period of time. For example, a rock climber hanging by a particular grip while choosing his or her next move. A dynamic activity involves moving part of the body while supporting a load with the same part. A push-up is a good example because it allows you move your arms while supporting the load of your body on them as well. On other hand, going from a dead hang (isometric) into a pull-up (dynamic) is an example of an exercise that offers both. Additionally, you may even tailor pull-ups to include exercising your fingers by keeping your grip on the bar closer to your fingertips than the palms of your hands. However, make sure that when you are doing exercises like push-ups or planks, press through your knuckles and fingertips and don’t sink into your wrists because this can cause wrist injury.

> Try focusing on your tendons: Tendons connect muscles to bones and transmit force between them. In fact, finger strength has more to do with the strength of tendons that connect your finger bones to your forearm muscles. Tendons take longer to strengthen and less time to degenerate and that’s why you should stick to a workout routine to exercise them well.

> Put focus on grip when exercising: Keep the emphasis on grip rather than simply your forearm and bicep muscles. In fact, when you transition too much of the load onto your arm muscles, then your fingers don’t get as intense of a work out even when your hands are involved in holding the weight.

> Try using a hammer grip when lifting weights: This involves keeping your palms facing one another during a range of motion while lifting a weight. A hammer grip keeps the load on your fingers instead of resting it on the palms of your hands. This forces you to squeeze hard to keep the grip over several reps hence working-out both the finger tendons and associated forearm muscles. A hammer-grip is commonly used with dumbbells.

> Consider increasing the girth of your grip: Using a wider grip is another way to keep the attention of your finger tendons and forearm muscles. In fact, a wider grip involves squeezing harder to maintain your grip. So, get strength-training machine like Fat Grips to go over a pull-up, dumbbell, or barbell to add more circumference. You may also just simply wrap a household item such as a towel around the bar.

> Try using handgrips: A pair of handgrips with a metal tension coil between them can help you exercise your fingers. In case you don’t have handgrips, then consider squeezing a tennis ball, racquetball, or any household item with some resistance.

> Consider training progressively: Don’t start by training fingers on each hand or anything else beyond your training level. So, the best thing to do is training progressively since finger strength will develop slowly. Start easy and develop a more difficult routine over several months rather than weeks.

Exercises for wrists, hands and fingers


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