Are your fingers weak? Do you need it for something that requires flexibility? Do you want to grip jars, slippery items or open lids more steadily? Or maybe to hold onto a cliff while climbing it or lifting weights? The right exercises can improve the flexibility, flexibility and strength of the finger joints so that we can perform better on everything from everyday activities to activities that require a higher level of physical activity.
Step
Method 1 of 3: Finger Warming
Step 1. Warm up the fingers
Warming up is an important part of any workout routine. And this includes exercises for your fingers.
Step 2. Massage the tops of your hands and palms
With your thumb, massage this area in slow, circular motions with firm pressure. Don't massage so vigorously that you feel pain.
Do this massaging motion for 1-2 minutes to loosen and warm up the muscles of the hands. Thus, you will get more effective results from the finger exercises that will be done
Step 3. Bend each finger
Bend each finger back until you feel a slight stretch. Then pull each finger forward. Don't pull it to the point where you feel pain.
Step 4. Soak hands in warm water
Soaking your hands for about ten minutes before starting the exercise can warm up your hands and increase flexibility.
Method 2 of 3: Doing Finger Strength Training
Step 1. Make a fist
Make a fist with your thumb on top of the other fingers, not tucked under them. Hold for thirty seconds to a minute. Then open your hands and spread your fingers wide. For starters, try doing four reps if possible.
- If at first you can't do four reps of this exercise, don't worry. Do what you can without straining your muscles. Over time, the number of reps you can do will increase.
- Make sure you consult a doctor or therapist before increasing the reps more than the recommended number to avoid injury to the hands.
Step 2. Flatten your hands on a flat surface
Place your palms on a table. Flatten your hands by pushing them against the table as hard as you can. hold this position for thirty seconds to one minute. Then let go. For starters, try doing four reps if possible.
Step 3. Squeeze a soft ball
For a grip-strengthening exercise, hold a soft ball and squeeze it firmly for five seconds before releasing the grip. Do as much as 10-15 repetitions are repeated as much as 2-3 times a week. We recommend that you rest your hands for two days between grip strengthening sessions.
Do not do this exercise if your thumb is injured
Step 4. Do the "claw stretch
"In this exercise called the "paw stretch," place your hands in front of you so that you can see the palms. Then bend your fingers so that their ends are at the base of the finger joints. Your hands will look like cat hands. Hold this position for as long as you can. thirty seconds to one minute before releasing, do four reps if possible.
Step 5. Touch the thumb to the other fingers
Touch the thumbs to each of the other fingers. Make sure each touch forms the letter "O". If possible do as many as four repetitions.
Step 6. Perform pinch reinforcement
In this exercise, pinch a silly putty (a toy made of polymer silicone) or a soft ball with your fingertips and thumb. Hold this pinch for thirty seconds to one minute. If possible, do it 10-15 times. You can do this exercise 2-3 times a week with two rest days between each session.
Do not do this exercise if your thumb is injured
Step 7. Perform lifting exercises for the fingers
Place your hands on the table with your palms on the surface. Lift each finger one at a time, then lower. Then, if each has been raised, lift all five fingers at the same time and then lower. If possible, do four repetitions.
Step 8. Exercise with rubber
Tie the rubber at the base of the finger. Extend your thumb and hold it before returning it to its position. If possible, do 10-15 reps. You can do this exercise 2-3 times a week, but allow 2 days between each session.
Step 9. Do the thumb and little finger touch
Position your hands in front of you. Extend your thumb as far away from your hand as possible. Bend your thumb until it touches the base of your pinky. Hold the position for thirty seconds to one minute. At the beginning of the exercise, try to do as many as four repetitions.
Step 10. Perform abduction and adduction exercises
Both of these exercises involve squeezing and stretching each other's fingers. Lock your fingers together and try to pull one hand away while the fingers of the other hand squeeze together to maintain the lock.
To strengthen your thumb, you can slide a piece of paper between your thumb and the pad, squeeze the paper, and try to pull the paper off with your other hand
Method 3 of 3: Finger and Fist Exercises for More Strenuous Activities
Step 1. Use activities for isometric and dynamic strengthening exercises
These finger exercises to increase strength are suitable for climbers, bodybuilders and other people who use their hands and fingers for strenuous physical activity. Two key components to working the fingers include a balance of isometric and dynamic exercise activities.
- Isometric activity is holding a static position for long periods of time. A rock climber resting on one hand while contemplating the next move is an example of isometric activity.
- Dynamic activity means moving a body part while bearing weight with that body part. For example push-ups. You can see how you move your arms when you do push-ups while holding weight on them.
- The pull-up (dynamic) position that starts with the dead hang position is an example of an exercise that involves both. You can even modify the pull-up so that your fingers are also trained by placing your fingers, instead of your palms, closer to the bar when gripping them.
- Make sure you practice with your hands/palms holding your body up (eg in push ups, planks, etc.). In this position, make sure you're channeling force through your fists and fingertips, not your wrists, or you'll hurt her.
Step 2. Focus on the tendons
Tendons are tendons that connect muscles to bones and transmit strength between them. Finger strength is highly dependent on the strength of the tendons that connect the bones of your fingers to the muscles of the forearm. Tendons take longer to strengthen and take less time to weaken, so you need to be disciplined when you train them.
For an overview, you can find information on: How to Strengthen Tendons
Step 3. Practice the type of exercise that focuses heavily on grip
One of the easiest ways to work your fingers is to focus on your grip instead of just your forearms and biceps. When you shift too much weight on the arm muscles, your fingers will become less trained even though your hands are also involved in carrying the weight.
Step 4. Use a hammer grip when lifting weights
A hammer grip is a position where you keep your palms facing each other while performing the movement of lifting weights. Usually a hammer grip is used when lifting dumbbells where this hammer grip keeps the weight on the fingers instead of the palms. This position forces you to grip harder so that the grip position doesn't change for several repetitions so that the finger tendons and the muscles of the forearm are working.
Step 5. Increase your grip strength
Another way to keep the focus on the finger tendons and forearm muscles is to use a wider grip. A wider grip means you squeeze harder. You can buy specialized strength-training items like the Fat Gripz for pull-ups, dumbbells, or barbells to increase the width of the hoop, or you can wrap household items like towels around the bar you use to do pull-ups.
Step 6. Use the handgrip
It may not be as cool as lifting big weights, but a handgrip with a metal coil that sits in between can help you work out your fingers. If you can't find it, you can squeeze a tennis ball, squash ball, or something similar.
Step 7. Increase the intensity of the exercise gradually
Do not start the exercise by doing chin-ups using only a few fingers or any exercise that is beyond your capabilities. Tendon injuries require a long rehabilitation time and often do not return to their original state. It's a good idea to do the exercises gradually. Finger strength builds slowly, so start easy and try to do more difficult exercises if you've been doing them for months instead of weeks.
Tips
- Try moving a coin from one knuckle to another.
- This exercise is great for people who suffer from arthritis or other hand joint diseases.
- This exercise if done regularly for people with weak hands-due to a stroke, for example-can help the hand recover a little so that it can be used again.
- Place your fingers on the piano keys and without moving the other fingers, try moving one finger four times on a key. This exercise can help with finger agility.
- You can try playing musical instruments such as violin, cello, guitar, viola, bass, or bass betot.
Warning
- People who have injured their hands or thumbs or have brittle bones should see a doctor or physical therapist before starting this or any other exercise.
- Kaiser Permanente recommends that you consult with your doctor or physical therapist before starting any at-home program. They can help select the best exercise for each individual's needs.
- The National Institute of Aging in the United States states that it is not dangerous for a person to challenge himself to make progress. If any of these exercises causes intense pain, this is a sign that you are overdoing it and could injure yourself. The institute recommends progressing slowly and steadily.
- The National Institute of Aging also states that the progression can be very different in each patient. However, they say once a progression is achieved, for example 10-15 repetitions of an exercise can be done easily and painlessly, you can add another set to this progress.
