Our hands are often overlooked when we think about our health. The hands need the same care, stretching and exercise as any other muscle and joint in our body. We expect our hands to help us on a daily basis in almost everything we do, from eating, holding a book, or using a computer keyboard and mouse. To prevent injuries and reduce the effects of arthritis, manual exercises are very useful.
Manual dexterity exercises were designed to stretch and massage the muscles and joints of the hand, resulting in increased strength, flexibility, and coordination. Most of these exercises feel good and make your hands stronger and more agile, as well as prevent loss of function and weakness as we age.
Isometric exercise means tensing a muscle and holding it for 15 to 30 seconds while maintaining the tension. Isometric exercises are especially beneficial for people who have limited range of motion.
You can exercise almost anywhere, anytime, with minimal equipment.
Exercise One: The Wrist Flexion
Extend your arm out in front of you, palm up (as if you’re pushing against a wall). Take your fingers with the other hand and gently pull them towards you, holding them for 20 seconds. Repeat on the other wrist. You have completed 1 repetition. Try to do a set of 3 repetitions.
Exercise two: grip strength
To improve your grip there are 3 small teams that will help you. They are all small and easy to carry. The first is a gripping device consisting of two handles connected by a spring. They are available in most sporting goods departments; buy one that is suitable for your current hand strength.
A squeeze ball is a great tool to have on your desk. Squeezing it not only strengthens the grip, but is also a great stress reliever.
A small weight is another easy, simple to use and inexpensive way to increase your grip.
When doing grip exercises it is best to alternate hands, try to do the same number of repetitions in each hand.
Increased hand strength helps with everyday tasks, such as opening jars and maintaining a grip on a heavy object.
Exercise three: hand flexibility
This exercise requires no equipment.
Place both hands together and palms touching and bring your hands together, hold for 10-20 seconds.
Bonuses:
Isometric manual exercises that strengthen the hand grip also have a positive effect on lowering blood pressure in adults.
Performing these exercises several times a day is easy, feels good, and will build strength and dexterity. Your hands will feel better, have better blood circulation, and help reduce pain and discomfort while performing basic daily activities.