We rely on our hands and wrists for fine motor movements like typing, opening doors, and grasping rails. In this article, we'll review some exercises to help keep your grip and pinch strength, ease stiffness, and help you keep up with your fine motor skills. The muscles in our hands and wrists are different than our larger muscle groups such as our biceps or quadriceps, therefore we treat them a little differently.
Consider trying the following exercises to warm up your fingers and wrists:
Open and Close Fists:
Start with both arms extended straight out in front of you, palms facing down and hands spread out wide. Now make a tight fist and hold for 1 second, then reopen your hand. Repeat for 30 seconds.
Open and Close Fingers:
With arms still extended out palms facing down and fingers extended. Open and close your fingers for 30 seconds.
Flexing the Wrist:
Keeping arms extended out and palms facing down. Lift fingers back towards you so that palms are facing out. Slowly bend your palms down so that your fingers are facing down. Repeat for 30 seconds.
Wrist Extensions:
Keep arms extended out and palms now facing upward. Lift your fingers up towards you so the palms are now facing toward you. Slowly bend the palms down so that the fingers are facing down. Repeat for 30 seconds.
Once you are warmed up, consider trying the following hand and wrist strength training exercises:
Grip Squeeze:
Hold putty, clay, or a stress ball in your hand. Squeeze as hard as you can and hold the squeeze for 5 seconds. Repeat 10 times. If you do not have these items at home you can replace them with a tennis ball, empty plastic water bottle, or fill up a sandwich bag with sugar or rice.
Finger Spring:
Place a large rubber band around your thumb and fingers. Open your fingers to stretch out the rubber band. Slowly close the hand back up. Repeat 10 times for 3 sets.
Weighted Supination and Pronation:
Grab a rolling pin, filled water bottle , or a light-free weight in your right hand. Rest your right elbow along your side with your hand out.
Start with your thumb facing up towards the ceiling. Slowly turn your thumb out away from your body, until your palm is facing upward. Then gradually turn your thumb towards you until your palm is facing down towards the floor.
Repeat 10 times for up to 3 sets.
Safety First:
As a reminder, remember to always check with your provider first before starting any new fitness regimen. If you experience hand or wrist pain or weakness, consider scheduling an appointment with an occupational therapist who helps with training your fine motor skills such as your hands and wrists.