We all know how important it is to have a strong grip – whether you’re gripping a tennis racket, shaking hands with someone, or just opening up that jar of pickles. But if you want to make sure your grip stays in top shape, you need to exercise more than just your arms. That’s why we’ve come up with five easy and fun hand exercises to help you strengthen your grip.
All you need is a few minutes each day, and before you know it, you’ll be crushing those pickles (and everyone’s hands) with ease! So let’s get started – here are the five hand exercises that will have your grip as strong as ever.
1. Hand Grip Squeeze
Let’s start with something simple! Hold a hand grip in each hand and squeeze with as much force as you can. Grip the squeeze for five seconds, then relax your grip and repeat 10 times.
If you don’t have any hand grips available, you can also use small hand weights. When performing this exercise make sure to keep your elbows close to your body, without locking them in place. Also, ensure that you are squeezing evenly on both sides of the hand grip or weight.
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2. Finger Picks
This one is easy too. You can do it while you’re watching TV. You simply place a rubber band around each of your fingers and pull them away from one another. Hold this stretch for five seconds, then relax and repeat 10 times.
This exercise helps build strength in your finger muscles. You can also use small weights to increase the difficulty of this exercise, although it isn’t necessary, and should only be done when you feel comfortable with the original version of the exercise.
When performing this exercise, keep your wrist straight and ensure that you are stretching both sides evenly. Do not lock your elbow in place and make sure to keep breathing during the exercise.
3. Thumb Press
Place your thumbs on the edge of the table or other hard surfaces and press down as hard as you can, using both thumbs at the same time. This exercise helps to strengthen the muscles in the thumb and wrist.
Make sure you are pressing evenly with your thumbs, don’t press too hard, and keep your wrists straight. It’s important to maintain good posture throughout the exercise and take care not to stiffen your elbows or overstretch your arm. Take a moment afterward to stretch your thumbs and wrists, as this will help reduce any soreness or stiffness in the muscles.
4. Finger Curls
With one hand, curl your fingers inwards towards the palm of your hand and hold for five seconds. Then relax and repeat 10 times. Additionally, you can use most household items to increase the difficulty of this exercise. For example, a mug, a small bag of clothes, or a small milk jug, if you’re strong enough.
This exercise is great because it helps increase the strength of your wrists and forearms. This will help you with everyday tasks, such as using a computer mouse or holding a pen for writing.
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5. Wrist Flexion
Place one arm out on a table with the arm bent at 90 degrees, then rotate your wrist away from you as far as possible and hold for five seconds. Relax, then repeat 10 times. This exercise is important for increasing wrist mobility and strength.
If you want more challenge, you can add resistance by using a small weight (e.g. 2-3lbs) or using a stretch band while doing the exercise. You can also do this exercise while standing or sitting to add a different dynamic and vary the intensity of your workout. To maximize results, be sure to keep your shoulder and elbow relaxed while doing the exercise.
