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Hand and finger exercises have many benefits, which can help strengthen the hands and fingers, increase range of motion, and reduce pain. Hand and finger exercises include hand exercises, wrist exercises, hand strength exercises,... You can refer to them to choose the right exercise for you.1. Make a fist
This exercise strengthens the hands and fingers. However, it should be noted that only stretch until you feel the tension. Steps to perform the movement include:
Grasp the hand gently and wrap the thumb over the fingers. Hold this pose for 30 to 60 seconds, releasing and spreading your fingers. Repeat the movement with both hands at least four times.
2. Stretch your fingers
Try stretching your fingers to help relieve pain and improve your hand's range of motion:
Place your palm on a table or other flat surface. Gently straighten the fingers as flat as possible relative to the surface so that the joints are not pressed. Hold this position for 30-60 seconds and then release. Repeat this movement at least four times with each hand. SEE ALSO: Effective forearm exercises at home
Nắm tay giúp tăng cường sức mạnh cho bàn tay và ngón tay
3. Stretchers
This stretch improves the range of motion of the fingers, movements include:
Bring your hand in front of you and your palm facing you. Bend your fingertips down so that they touch the base of each knuckle. When done correctly, your hand should look like a swipe. Hold for 30-60 seconds and release. Repeat this movement at least four times on each hand.
4. Grip
This exercise can help you easily open doorknobs and hold things without dropping them. This exercise does the following:
Grab a soft ball in the palm of your hand and squeeze the ball as hard as you can. Hold this position for a few seconds and release. Repeat the movement 10-15 times in each hand. Do this exercise from three times per week, but rest for 48 hours between sessions. Do not perform the exercise when your thumb joint is damaged.
5. Strong pinch
This exercise strengthens the muscles of the fingers and thumb. It can make it easier to turn keys, open food packages, and use the gas pump. This exercise is done by:
Clip a soft sponge ball or some putty between your fingers and thumb. Hold this pose for 30-60 seconds. Repeat the movement 10-15 times on both hands. Do this exercise two to three times a week. But rest for 48 hours between workouts. Do not perform the exercise if your thumb joint is damaged.
6. Raise your finger
Use this exercise to help increase range of motion and flexibility in your fingers, movements include:
Place your hand flat, palm down, on a table or other surface. Gently lift each finger off the table and then lower it. You can also do the move by lifting all your fingers and thumbs up at once, then lowering them. Repeat the movement 8-12 times on each finger MORE: Effective hand exercises at home
Nhiều bài tập ngón tay bạn có thể tham khảo
7. Thumb Extension
Strengthening the muscles of the thumb can help you pick up and lift heavy things like cans and bottles. Movements include:
Place your hand flat on the table. Wrap the rubber band around your hand at the base of the knuckles. Gently move your thumb as far away from your fingers as you can. Hold this position for 30-60 seconds and release. Repeat 10-15 times with both hands. You can do this exercise 2-3 times a week, but let your hands rest for 48 hours between sessions.
8. Thumb flexion
This exercise helps increase the range of motion of the thumb, the movements include:
Start with your hands in front of you, palms facing up. Extend your thumb as far away from the other fingers as you can. Then bend your thumb across the palm so that it touches the base of the little finger. Hold this pose for 30-60 seconds. Repeat the movement at least four times with both thumbs.
9. Thumb Touch
This exercise increases the range of motion of your thumb, helping with activities like picking up a toothbrush, fork, spoon, and pen as you write. The movements include:
Bring your hands in front of you, straight with your wrists. Gently touch your thumb to each of your four fingertips, forming an "O" shape in turn. Hold each movement for 30-60 seconds. Repeat the movement at least four times on each hand.
Chạm ngón tay cái giúp tăng phạm vi chuyển động của ngón tay cái
10.Strength your thumb
Try these two stretches for your knuckles:
Reach out, palms facing torso. Gently bend the tip of your thumb down toward the base of your index finger. Hold this position for 30-60 seconds and release, repeat four times. Reach out, palms facing your body. Gently extend the thumb over the palm using only the lower thumb joint. Hold the pose for 30-60 seconds. Release and repeat four times. In short, hand and finger exercises will help strengthen the hands and fingers, increase range of motion, and reduce pain. Besides, will help you become more flexible in activities.
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Reference source: webmd.com
