3 ways to exercise your fingers

3 ways to exercise your fingers
3 ways to exercise your fingers
Anonim

Are your fingers weak? Need to use them for something that requires flexibility? Want to grab jars, lids and slippery items more easily? Better to catch the holds of the climbing wall or the weights in the weight room? By choosing the right exercises, you will be able to improve the flexibility, agility and strength of your joints in order to perform all kinds of activities, whether they are those of daily life or those of a sport to high level.

Steps

Method 1 of 3: Warm your fingers

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Step 1. Warm up your fingers

Warming up is an important step before any physical activity program. This also applies to the fingers.

Step 2. Massage the top and palms of your hands

Use your thumb to make slow circular motions with medium pressure to massage. Don't press so hard.

A 1 to 2 minute massage helps to relax and warm the muscles of the hands. Your exercise will be all the more effective

Step 3. Curl each finger

Curl each finger back until you feel a slight stretch. Then curl each finger forward. Don't bend them so hard that it hurts.

Step 4. Soak your hands in hot water

By soaking your hands for about 10 minutes before starting the exercises, you allow them to warm up and increase their flexibility.

It is also good to treat your hands in a lukewarm bath of paraffin wax

Method 2 of 3: Perform finger strengthening exercises

Step 1. Hold your fist closed

Close your fist. Place your shoot through your fingers, without it getting stuck. Hold this position for 30 to 60 seconds. Release and extend your fingers widely. If possible, start by doing 4 repetitions of this exercise.

  • If you can't do 4 reps of these exercises at first, don't worry. Do what you can without straining your muscles. You will find that you will naturally be doing more reps over time.
  • Consider consulting a doctor or physiotherapist before adding more reps than recommended, to avoid the risk of hand injury.

Step 2. Flatten each hand on a flat surface

Place your palms flat on a table. Flatten your hand on the table surface as much as possible. Hold this pose for 30 to 60 seconds then release. Start by doing 4 repetitions of this exercise, if it's in your ropes.

Step 3. Squeeze a soft ball

To do an exercise that strengthens the grip, hold a soft ball in your palm and squeeze it very hard for 5 seconds before releasing. Do between 10 and 15 repetitions, which you will do 2 or 3 times a week. It is very important to give yourself two days of rest between each muscle building session.

Do not perform this exercise if you have an injured thumb

Step 4. Do “claw stretches”

In this exercise, you have to hold your hands in front of you so that you can see your palms. Then curl your fingers so that their tips rest at the base of their joints. Your hand should look like a cat's paw. Hold for 30 to 60 seconds before releasing. If possible, do 4 repetitions.

Step 5. Touch each of your fingers with your thumb

Touch the pad of each finger with your thumb one by one. Each contact should be in the shape of an "O". Repeat this exercise 4 times if possible.

You can also touch the pulp of each finger with your thumb, forming an oval that looks a bit like an egg

Step 6. Make pinch reinforcements

To do this exercise, pinch some bouncy putty or a soft ball between your fingertips and thumb. Hold the pinch for 30 to 60 seconds. You can do this exercise 2 or 3 times a week, with a 2-day rest period between each session.

Do not perform this exercise if you have a thumb injury

Step 7. Perform finger lifts

Place your hands flat on a table, palms facing down. Lift one finger at a time, then put it back. At the end, lift all of your fingers, as well as your thumb, and put them back. Repeat this exercise 4 times if possible.

Step 8. Incorporate an elastic band

Wrap a rubber band around your hand at the base of the fingers. Stretch out your thumb and hold a bit before bringing it back. If possible, perform between 10 and 15 repetitions. You can do this exercise 2-3 times a week, but always arrange to give your hands 2 days of rest between each session.

Step 9. Make thumb little finger contacts

Hold your hand in front of you. Extend your thumb as far out of the hand as you can without pain. Curl your thumb across the bottom of your hand and touch the base of your pinky finger. Hold each position for 30 to 60 seconds. Start by working sets of 4 repetitions.

Step 10. Squeeze and loosen your fingers

This exercise involves squeezing and loosening the fingers of each hand. For example, you can spread the fingers of one hand while squeezing those of the other and vice versa.

To strengthen your thumb, place a small piece of paper in the palm of your hand and press it down with the thumb of the same hand, then pull on the paper with the other hand, trying to hold it in place with your thumb

Method 3 of 3: Exercise your fingers and grip for more demanding activities

Exercise Your Fingers Step 15

Step 1. Perform both isometric and dynamic strengthening activities

Climbers, bodybuilders and other athletes who use their hands and fingers for demanding physical activities also need to train their fingers in order to increase their strength. When it comes to finger training, there are two key components to balance: isometric activities and dynamic activities.

  • In an isometric activity, you maintain a static position for a period of time. An example of an isometric activity is a climber who stays on a given hold while choosing his next hold.
  • A dynamic activity involves moving a part of the body while lifting a load with that same part. Push-ups are a good example. You can see that while you are doing a push-up you are moving your arms, which at the same time are supporting your body weight.
  • Going from a still (isometric) grip to a (dynamic) pull is an example of an exercise that works both aspects. You can even adapt the pull-ups to exercise your fingers, holding the bar closer to your fingertips than the palms of your hands.
  • When doing push-ups, use your fingers and knuckles and do not place your body weight on your wrist, as you may injure yourself.
Exercise Your Fingers Step 16

Step 2. Concentrate on the tendons

Tendons connect muscles to bones and transmit force between the two. The strength of the fingers has more to do with the strength of the tendons that connect the bones of the fingers to the muscles of the forearms, rather than anything else. Strengthening tendons takes longer than degenerating tendons, which is why you need to stick to your training program.

For a general overview, you can read the article how to strengthen your tendons

Step 3. Practice focusing on your grip

One of the easiest ways to train your fingers is to focus on your grip rather than just the forearm and bicep muscles. When you put too much load on your arm muscles, your fingers do not undergo intense training, even though your hands are involved in holding the weights.

Step 4. Use the hammer handle position to lift the weights

The hammer handle is when your palms face each other during the movement of lifting the weight. The hammer handle position is typically used with dumbbells, it transfers the weight to your fingers rather than the palms of your hands. So you are forced to squeeze your grip harder over several repetitions, which works both the tendons of the fingers and the associated muscles of the forearms.

Exercise Your Fingers Step 19

Step 5. Increase the circumference of your grip

Another method of focusing on your finger tendons and forearm muscles is to use a wider grip. With a wider grip, you will need to contract your hands harder. You can buy a special accessory for muscle building, such as the Fat Gripz, to perform your dumbbell exercises with more girth. Or, you can just wrap an object around the bar, for example a towel.

Step 6. Use handles

It might not be as glamorous as lifting heavy weights, but a good old pair of grips with a metal tension coil might just as well help you train your fingers. If you can't find one, you can always squeeze a tennis ball, racquetball, or other prop.

Exercise Your Fingers Step 21

Step 7. Train gradually

Don't start your workout with fingertip pull-ups or anything above your level. Tendon injuries require long periods of rehabilitation and it is very difficult to regain pre-injury condition. The best thing to do is to train gradually. Finger strength builds slowly, so start slow and increase the difficulty of your routine over several months rather than weeks.

Advice

  • Try to roll a coin between your joints.
  • People who have arthritis or another chronic disease of the hand joints can make progress with these exercises.
  • People who have weakness in their hands after a heart attack, for example, might also take advantage of these exercises to regain use of the affected hand.
  • Place your fingers on a piano keyboard and, without moving the other fingers, press a key 4 times with each finger, one after the other. This exercise helps to work on the flexibility of the fingers.
  • Consider playing a stringed instrument such as violin, cello, guitar, viola, bass, or double bass.

Warnings

  • People with injured hands, thumbs, or weak bones should consult a doctor or physical therapist before beginning a workout program.
  • Kaiser Permanente recommends consulting a doctor or physiotherapist before starting a home program. These professionals can help you choose the exercises that are best suited to your particular needs.
  • According to the National Institute on Aging, you can take charge of yourself to make progress. If any of these exercises are causing you pain, it is a sign that you are overdoing it and that you could injure yourself. It is recommended to progress slowly and steadily.
  • The National Institute on Aging also notes that progression varies greatly from patient to patient. It says that once you can easily and painlessly repeat an exercise 10 to 15 times, you can take it to the next level.

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