Having strong hands is essential because you use your hands on a daily basis. Whether you are a martial artist, rock climber or spend hours typing on a keyboard, strong hands will excel your performance. To strengthen a weak hand, train it with hand and wrist-strengthening exercises three times a week on non-consecutive days.
- Skill level:
- Moderately Easy
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Things you need
- Hand gripper
- Hand balls
Use hand grippers to strengthen your grip strength. Hand grippers come in a variety of strengths and can be used by anyone ranging from seniors and beginners to athletes and bodybuilders. Hold a gripper of easy resistance in your weak hand and squeeze it closed by bringing your fingers and palm together. Perform two sets of ten repetitions as a warm up. Switch to a harder hand gripper and perform two to three sets of 10 repetitions. Squeeze a tennis ball as an alternative if you don't have hand grippers.
Perform exercises with Chinese hand balls. According to traditional Chinese medicine, exercising with hand balls strengthens your hands and wrists, relaxes you, stimulates blood flow and improves hand coordination. Sit down and lay your forearm on a flat surface parallel to the floor. Face your palm upward and place two hand balls in your hand. Rotate the balls clockwise in your hand, using your palm and fingers. Keep the balls in constant contact with each other. After two minutes, reverse the direction to counterclockwise. Add a third hand ball as your hand gets stronger.
Perform finger exercises to strengthen the muscles of your wrist and hand. Rest the forearm of your weak hand on a flat surface with the palm of your hand facing upward. Raise your thumb and pinky finger and push them together as hard as you can. Hold the tension for five seconds. Bring your thumb to your ring finger and push them together for five seconds. Perform this exercise on all your fingers and repeat it three times.
Incorporate finger squeezes into your hand-strengthening routine. Lay the forearm of your weak hand on a flat surface. Face your palm upward. Close your fingers so they touch. Tuck your thumb on the side of your hand. Squeeze all the fingers of your hand together for five seconds. Keep breathing normally during the entire exercise. Release the tension and repeat the exercise ten times.
Add wrist curls to strengthen your wrist because if your wrist is weak, your hand cannot be strong. Sit on a bench and hold a dumbbell in your weak hand with an underhand grip so your wrist faces outward. Bend forward and rest your forearm on your upper thigh. Extend your hand with the dumbbell past your knee. Bend your wrist backward, allowing the weight to roll down to your fingers. Grip the weight and curl your wrist upward as far as you can. Repeat the exercise 12 times and complete three sets. Start with light weights and increase them as you get stronger.
Tips and warnings
- Consult your doctor before starting a new exercise routine, especially if you are rehabilitating from an injury.
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