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Hand Exercises To Improve Strength And Dexterity

Last updated: May 20, 2022

You use your hands for a lot of things throughout the day. Whether you’re typing on a keyboard, playing an instrument, or playing a sport, having strong and dexterous hands is important. It's also easy to overuse or injure your hands if you don't take care of them.

One way to keep your hands healthy and strong is to exercise them regularly. Like any other muscle in your body, your hand muscles need to be exercised and stretched to stay in shape.

In this article, we'll discuss:

Hand Exercises for Artists

hand exercises for artistsArtists often use their hands for long periods, which can put a lot of strain on them. If you're an artist, it's essential to do some hand exercises regularly to prevent strain and carpal tunnel syndrome.

Here are some hand exercises for artists:

Prayer Stretch: This exercise stretches the muscles in your fingers and hands. Start by pressing your fingers and palms together and holding your hands out in front of you. Then, slowly push your hands away from your body until you feel a stretch in your fingers and hands. Hold this position for 10-30 seconds.

The Claw: This also targets the muscles in your fingers and hands. Start by making a fist with your hand and then extending your fingers out, so they're pointing straight out in front of you. Hold this position for 10-30 seconds.

Finger Lifts: This exercise stretches the muscles in your fingers. Start by placing your hand flat on a table or surface. Then, lift each finger off of the surface one at a time. Hold each finger in the air for 10-30 seconds before lowering it back down.

Hand Exercises for Guitarists

Guitarists also use their hands a lot and often depend on being able to use their fingers nimbly. Neglecting the muscles and joints in your hands can lead to strain and impede your ability to play.

Here are some hand exercises for guitarists:

Finger Rolls: This exercise strengthens the muscles in your fingers. Start by holding your hand out in front of you with your fingers extended. Then, use your thumb to roll each finger down from top to bottom. Repeat this process 10-15 times.

Wrist Circles: This exercise stretches and strengthens the muscles in your wrist. Start by holding your arm out in front of you with your palm facing up. Use your other hand to grab your fingers and thumb, and then make small circles with your wrist. Repeat this process 10-15 times in each direction.

Finger Curls: This exercise strengthens the muscles in your fingers. Start by holding a small weight (like a soup can) in your hand with your palm facing down. Then, curl your fingers around the weight and squeeze as hard as possible. Hold this position for 10-30 seconds before releasing.

Finger Dexterity Exercises

Even if you're not an artist or musician, it's still important to keep your hands healthy and strong. Many of us spend hours typing away on keyboards, which can lead to strain and pain in our hands and wrists if we don't take care of them.

Here are some finger dexterity exercises that can help:

Finger Taps: This exercise helps improve blood circulation in your fingers. Start by holding your hand out in front of you with your fingers extended. Then, use your thumb to tap each finger, from top to bottom. Repeat this process 10-15 times.

Stress Ball Squeeze: This movement strengthens your hand muscles. Start by holding a stress ball in your hand and squeezing it as hard as possible. Hold this position for 10-30 seconds before releasing.

Thumb Lifts: This exercise helps improve flexibility in your thumb and strengthens your hand muscles. Start by holding your hand out in front of you with your fingers extended. Then, use your other hand to lift your thumb up and down. Repeat this process 10-15 times.

There are a few different ways to improve your grip strength, such as by doing hand exercises, using a grip strengthener, or using a tennis ball.

Dupuytren's Contracture Exercises

Dupuytren's contracture is a condition that's caused by a gradual thickening of the tissue in your palm. This can make it difficult to move your fingers if left untreated.

Here are some exercises that can help:

Finger spreads: This exercise helps stretch the tissue in your palm. Start by holding your hand out in front of you with your fingers extended. Then, use your other hand to pull your fingers apart gently. Hold this position for 10-30 seconds.

Palm raises: This movement helps strengthen the muscles in your hand. Start by holding your hand out in front of you with your palm facing down. Then, slowly raise your hand until your palm faces the ceiling. Hold this position for 10-30 seconds before lowering your hand back down.

Finger bends: This exercise also helps stretch the tissue in your palm. Start by holding your hand out in front of you with your fingers extended. Then, use your other hand to bend each finger down toward your palm gently. Hold this position for 10-30 seconds.

FAQs

How can I improve my grip strength?

There are a few different ways to improve your grip strength, such as by doing hand exercises, using a grip strengthener, or using a tennis ball.tennis ball

How often should I do these exercises?

You will get the most out of these exercises if you aim to do them at least 2-3 times per week.

What other ways can I improve my hand health?

In addition to doing hand exercises, you can also take breaks from activities that strain your hands, such as typing or using a mouse. You can also try to use ergonomic devices, like an ergonomic keyboard or mouse.


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