Hand, wrist, and finger exercises are as important as the other fitness exercises in the gym. Mostly people neglect to do such workouts because they think it might be not necessary. But no matter whether you type at the desk all day, play a musical instrument, or do any activity your hands and wrists need to be strong and flexible. The repetitive movements lead to strain, stiffness, and conditions like carpal tunnel syndrome, and arthritis. So, it’s compulsory to do finger exercises for strength and flexibility.
Finger exercise and the maintenance of hand hand-strengthening routines make your fingers strong. You can do any activity with ease if the hands and wrists are in proper coordination. So, what are the best exercises for wrists, hands, and fingers, and how to do them? Here is the complete guide.
Hand and wrist strengthening exercises:
There are several kinds of hand exercise through which you can get huge benefits. Maintaining the strength, and flexibility of your hands, fingers, and wrists is crucial because for doing the daily routine tasks. By doing such exercises you can prevent injuries, alleviate pain, and improve the overall hand function. The finger strengthening, finger tendon glide stretch, thumb stretch, hand lift, wrist turn, and hand wave are some of the common exercises that everybody should do. Let’s come to know how.
Finger Strengthening
Purpose: Finger strengthening exercises are especially recommended to target the muscles in the fingers and hands. The exercise helps to improve grip strength and overall hand functionality. To perform different tasks like opening jars, gripping objects, or performing several activities it’s compulsory to make hands strong and flexible.
If you looking for the best exercises to improve hand coordination then ball squeeze can be a better option. The exercise is effective for improving hand strength and also helps to release stress and anxiety. By squeezing the stress ball which is available on a famous platform A5fitness you can make your joints from any pain and release tension as well.
Ball squeezes are a simple and effective exercise for improving hand strength and relieving stress. By gently squeezing a stress ball, you engage the muscles of your hands, wrists, and fingers. This exercise is also helpful for easing joint pain and stiffness.
How to do it:
- Just simply place any item like a small stress ball, or grip strengthener in your hand.
- Squeeze the object with your fingers and ensure that the fingertips are reaching.
- Keep upholding the squeeze for a few seconds before releasing it.
- Repeat for 10–15 repetitions on each hand to get strong fingers.
Benefits: Finger strengthening exercise is very helpful because it enhances grip strength, and endurance and helps to perform tasks requiring fine motor control or sustained hand strength. You can also prevent injuries like tendonitis or repetitive strain injuries.
2. Finger Tendon Glide Stretch
The finger tendon glide stretch is done to promote flexibility and mobility in the finger tendons. The exercise is especially recommended for those who have a limited range of motion in the fingers due to any injury or arthritis.
How to do it:
- You can start with your hand fully open, your fingers extended straight.
- Just slowly bend your fingers at the base knuckles to form a hook shape, while keeping the fingertips straight.
- Next, curl the fingertips down to form a full fist, bending at all three finger joints.
- Return to the extended position and repeat 8–10 times.
This stretching exercise ensures the tendons in your fingers glide smoothly through their sheaths. It helps to prevent stiffness and maintain finger mobility. For people recovering from hand injuries or surgeries, the exercise is especially effective for them.
3. Thumb Stretch
The thumb stretch helps by improving the flexibility and strength of the thumb. This is very effective for pinching and gripping the objects with ease. This is involved in almost all hand movements and keeps the hands flexible and strong.
How to do it:
- Just start by extending your hand with your palm facing up.
- Use your other hand to gently pull your thumb away from the palm, stretching the thumb muscles.
- Hold the stretch for 15–20 seconds before releasing.
- Perform 5–8 repetitions on each thumb.
If we talk about the benefits then this exercise improves thumb flexibility, and helps to prevent thumb strain, especially in people who frequently use their phones or perform repetitive gripping motions.
4. Hand Lift
The purpose of this exercise is the make the muscles of the hands more strong and to improve the hands and wrists to do tasks easily. It’s particularly useful for those who spend long hours typing or using a computer mouse because it prevents them from wrist pain and carpal tunnel syndrome.
Wrist turns are simple but effective exercises for maintaining flexibility and strength. This exercise engages the muscles around the wrist and forearm and helps to reduce stiffness.
How to do it:
- Start by extending your arm in front of you with your palm facing down.
- Slowly rotate your wrist so your palm faces upward, then rotate it back to the starting position.
- Perform 10–15 repetitions on each wrist.
Benefits:
There are several benefits of doing the exercise. Wrist turns enhance the range of motion in the wrist joint and make it easier to perform activities. This exercise also helps prevent stiffness and improves wrist flexibility. This exercise is very effective for strengthening the wrist extensors and forearm muscles. It also helps to prevent injury and pain from repetitive wrist movements, such as typing or using a mouse.
5. Hand Wave
The hand wave, or wrist flexion and extension exercise is recommended because it targets the full range of wrist motion. Wrist flexibility and mobility exercises are often considered the best because these exercises strengthen the wrist flexors and extensors making it the best exercise for people who experience wrist pain or stiffness due to repetitive tasks.
How to do it:
- Extend your arm in front of you with your palm facing down.
- Move your hand up and down, mimicking a waving motion, keeping your forearm still.
- Repeat for 10–15 repetitions on each hand.
Benefits:
Taking about the benefits then this is the the best hand exercise for grip strength which helps to improve flexibility and prevent injuries like carpal tunnel syndrome. By regularly performing this exercise, you can maintain smooth wrist motion, which is critical for daily tasks like typing, writing, or lifting objects.
6. Motorcycle Stretch
The exercise targets the entire range of motion of your wrists. It helps to increase flexibility and reduce stiffness. This stretch is particularly effective for those who experience wrist pain or stiffness due to repetitive motions, such as typing or texting. This is an effective exercise for finger and wrist stretches.
How to do it:
- To do this exercise all you have to do is just tuck your elbows into your side and extend your forearms in front of you.
- Make fists with both hands and move your fists up and down, as if you were twisting the throttle on a motorcycle.
- Repeat for 8–10 reps in each direction.
The motorcycle stretch is very effective because it helps to prevent stiffness in the wrists and reduces the risk of developing carpal tunnel syndrome or tendonitis. Wrist rehabilitation exercises should be done to get stronger and flexible fingers.