Exercises to Strengthen the Hand

Exercises that strengthen the hand can help you improve your grip, finger flexibility, dexterity and overall hand strength, according to HandExercise.org. You can increase your performance and coordination, prevent injury and keep your hand muscles and joints operating properly by exercising your hands regularly.

Finger Strengtheners

Do finger bends to keep your joints flexible and increase your finger strength. The Orthopaedic and Sports Medicine department of the Ohio State University School of Medicine recommends gently bending the fingers on your right hand until your fingertips are touching the top of your palm area. Make certain your first knuckles are straight for this exercise. Hold this bend for five seconds. Slowly release the bend and return your fingers to the original straight position. Repeat this exercise five times. Repeat the routine for your left hand.

Doing a thumb bend provides another way to strengthen your hands. Bend your thumb in toward the center of your hand, going as far as possible toward your little finger. Hold this stretch for 5 seconds. Return your hand to the original position, and slowly straighten your thumb away from your index finger, stretching your thumb area. Hold this stretch for 5 seconds. Release the stretch and relax for a few seconds.Repeat the two stretches five times with each hand.

Grip Strengtheners

Doing hand exercises that strengthen your grip will help you to pick things up and hold onto them. The National Institute on Aging (NIA) recommends an exercise known as the ball squeeze. Find a small ball, about the size of a tennis ball. Place the ball in your right hand. Squeeze the ball as hard as you can and hold the squeeze for 3 to 5 seconds. Release the tension slowly. Squeeze the ball another 10 to 15 times. Repeat this exercise with your left hand. Instead of holding the squeeze, you can squeeze and release in a pumping movement. Do five sets. You can substitute massage rings for a ball for this exercise.

You can strengthen your grip by placing a piece of paper or piece of cloth on a flat surface. Put your right hand on the bottom portion of the material. Crumple up the paper or cloth with your fingers until it forms a ball in your hand. When you have the ball formed, hold this position for five seconds. Release the tension while opening your hand. Do this exercise five times, and repeat with the left hand.

Wrist Strengtheners

Strong wrists contribute to hand strength. The NIA recommends using light weights for this exercise: Place a 1- or 2-lb. weight in each hand. While sitting in a firm chair, rest your forearm on the chair’s arm so that your hand, palm up, clears the chair. Slowly bend your wrist up and down. Repeat this exercise 10 to 15 times with each hand.

About this Author

Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.