10 Hand Exercises
For improving your grip strength
Anyone with arthritis in their fingers knows how important it is to keep the hands moving and the blood circulating. And if you’ve ever struggled to open a jar, you know the practical benefits of having strong hands too! Improving our grip strength is something we can work on by doing simple hand exercises regularly, so I’ve put together ten of my favourite hand exercises that will keep them strong and healthy. (Scroll down to watch me demonstrate each of the exercises.)
EXERCISE #1: FOREARM GRIP
Grab your forearm with the opposite hand, wrapping fingers over the top and thumb underneath. Grip forearm tightly, then relax. Repeat.
EXERCISE #2: FINGER PRESSES
Match your fingers up so thumbs and fingers on each hand are touching their counterparts. Gently press fingers in to each other, then relax. Press all fingers together, or take turns pressing one at a time, then relaxing.
EXERCISE #1: FOREARM GRIP
Grab your forearm with the opposite hand, wrapping fingers over the top and thumb underneath. Grip forearm tightly, then relax. Repeat.
EXERCISE #2: FINGER PRESSES
Match your fingers up so thumbs and fingers on each hand are touching their counterparts. Gently press fingers in to each other, then relax. Press all fingers together, or take turns pressing one at a time, then relaxing.
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EXERCISE #3: CLENCH & STRETCH
Clench fingers and hand into a tight fist, then relax and spread fingers out as wide as possible. Repeat.
EXERCISE #4: HAND CLASPS
Clash hands together, one on top of the other, and squeeze. Swap hands over so opposite hand is on top and squeeze again. Repeat.
EXERCISE #5: RUBBER BAND SPREAD
Place a rubber band around your fingers. Spread your fingers wide apart, pushing against the band. Relax and repeat, then swap rubber band to other hand and repeat.
Clench fingers and hand into a tight fist, then relax and spread fingers out as wide as possible. Repeat.
EXERCISE #4: HAND CLASPS
Clash hands together, one on top of the other, and squeeze. Swap hands over so opposite hand is on top and squeeze again. Repeat.
EXERCISE #5: RUBBER BAND SPREAD
Place a rubber band around your fingers. Spread your fingers wide apart, pushing against the band. Relax and repeat, then swap rubber band to other hand and repeat.
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EXERCISE #6: FINGER PULL APARTS
Curl fingers and lock together, one hand on top of the other, and lift elbows up to the side. Pull hands apart, keeping shoulders down. Relax, and repeat.
EXERCISE #7: BIRD CLAWS
Stretch fingers out, then bend fingers at knuckles into claws. Stretch out and repeat.
EXERCISE #8: PRAYER PUSH
Place hands together, with palms and fingers touching. Lift elbows out to side and keep shoulders down. Press hands flat against each other, then rotate so fingers point forward and away from body. Rotate back up, relax. Repeat.
Curl fingers and lock together, one hand on top of the other, and lift elbows up to the side. Pull hands apart, keeping shoulders down. Relax, and repeat.
EXERCISE #7: BIRD CLAWS
Stretch fingers out, then bend fingers at knuckles into claws. Stretch out and repeat.
EXERCISE #8: PRAYER PUSH
Place hands together, with palms and fingers touching. Lift elbows out to side and keep shoulders down. Press hands flat against each other, then rotate so fingers point forward and away from body. Rotate back up, relax. Repeat.
FITNESS INSTRUCTORS!
Grab 21 grip exercises for your older adult participants, as well as a fun Q&A with Carol and Trudi. Includes printable exercise sheets.
EXERCISE #9: ROLL UPS
Place two hands on a newspaper, magazine, or cylinder. Roll forward ten times, then backwards ten times.
EXERCISE #10: WEIGHTED WRIST CURL
Holding weight, place forearm on table or leg. Keep forearm still and bend wrist to lift weight up. Repeat, then turn hand over and bend wrist up in opposite direction. Swap weight to other hand and repeat.
Place two hands on a newspaper, magazine, or cylinder. Roll forward ten times, then backwards ten times.
EXERCISE #10: WEIGHTED WRIST CURL
Holding weight, place forearm on table or leg. Keep forearm still and bend wrist to lift weight up. Repeat, then turn hand over and bend wrist up in opposite direction. Swap weight to other hand and repeat.
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Strong Hands: 21 Days to Better Grip Strength
Course5.0 average rating (2 reviews)Do you find it hard to grab things? Is it hard to twist jar lids or squeeze open pegs? Join Trudi and Carol for a fun 21 days combining wrist, hand and finger exercises to build mobility and strength, to keep your hands strong and healthy!
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30 Day Toothbrush Challenge
Course5.0 average rating (1 review)Do you brush your teeth every day? Get even more health benefits by adding in a strength, balance or mobility exercise while you're there! Join Carol for a fun and challenging 30 days combining a toothbrush and exercise, for older adults & seniors!
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