The Buyt desk
Can you imagine life without hands? Hands are the unsung heroes of life that perform endless tasks. They help us in many ways from writing , expressing intense feelings to eating, lifting, combing, etc. Thus, keeping our hands healthy and strong to avert conditions that can put them in pain is our responsibility.
Here we are sharing five exercises that boost hand strength. These exercises help increase the range of motions.
Exercise One:
Wrist Extension – This exercise stretches muscles of the inner forearm. It is an exercise one can do anytime, anywhere.
-
Stretch arms right in front of the body at shoulder height.
-
Bend your wrist back, just like when you make the stop sign.
-
Take your second hand, and try to pull your palm back toward you. There will be a stretch feel in the inner forearm.
-
Hold the position for 15-20 secs, then release.
-
Repeat five times. Then do it with the other hand.
Wrist Flexion – This exercise is for stretching the outer forearm.
-
Stretch arms right in front of the body at shoulder height.
-
Bend your wrist in a way that your fingers point downwards.
-
Take your second hand and gently pull your palm back toward you. You will stretch in the outer forearm.
-
Hold the position for 15-20 secs, then release.
-
Repeat five times. Then do it with the other hand.
Median Nerve Guide – This exercise improves the mobility of compressed nerves, i.e. median nerve.
-
Make a fist with one hand. The thumb should wrap the fist.
-
Open the fist and stretch all fingers, then bend the hand back and press the thumb a bit to the side.
-
Hold every position for three to five seconds.
-
Repeat the exercise 10-15 times for both days.
Tendon Glide – The exercise is good for stretching tendons present in the carpal tunnel. It is a beneficial exercise for those suffering from carpal tunnel syndrome.
-
Bend elbow to make the right angle, forearms facing the chest.
-
Stretch all fingers and thumbs out.
-
Bend all fingers to make a hook-like shape.
-
Release fingers and then fold them to make a tight fist.
-
Hold the position for 3 seconds.
Wrist Fist – This exercise is for strengthening forearms.
-
Place any of your hand’s palms flat on the table.
-
Place other palms over first at a right angle position across the knuckles.
-
Try to lift the wrist and fingers of the bottom hand while pressing the same with your second hand.
-
Hold this position for 5 seconds
-
Repeat it ten times for both hands
These are a few arm strengthening exercises you can try anytime and anywhere. It is beneficial for those working on the computer for a long time or have trouble moving their hands.
