How to get bigger arms: Strength and flexibility exercises

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A hand has about 30 muscles and they can grow stronger and more flexible with different exercises. Increasing the strength and reach of your fingers and thumb will help you in all activities such as playing sports, playing musical instruments,...

1. Exercises to increase arm strength

Hand exercises not only help increase the strength and thickness of certain hand muscles, but they can also make your hands look a little bigger. The benefit of the exercise is to strengthen your grip on a basketball, soccer ball or other object, etc. You can do some simple big arm exercises at home, but with any exercise. Anyway, a good warm-up is very helpful in preventing injury and reducing discomfort.
Before doing strength-training exercises, soak your hands for a few minutes in warm water or wrap them in a heated towel. For people with arthritis or other musculoskeletal conditions, this method can also help relieve pain or stiffness in the hand. Strength training arm exercises can be done two or three times per week, but should be spaced 2 days apart to allow your arm muscles to recover.

1.1 Grasp a soft ball Hold a soft stretch ball in the palm of your hand. Squeeze as hard as you can (no pain). Hold the ball for 3-5 seconds, then release. Repeat the exercise 10 to 12 reps with each hand. You can vary the exercise by holding a stretch ball between the fingers and thumb of one hand, holding for 30 to 60 seconds. Besides, you can improve your grip by regularly using other exercise equipment that requires tightening.
1.2 Fist and release Steps to perform the exercise include:
Make a fist and wrap the thumb over the outside of the fingers. Hold this pose for about 1 minute and then open your hands. Spread your fingers as wide as you can for a period of 10 seconds. Repeat the movement 3 to 5 times with each hand.

1.3 Play with clay Manipulating clay will strengthen your hands, the movement of your fingers, and creating sculptures with detailed features will also help improve the fine motor skills. You can mold different types of objects like snakes,...
1.4 Practice wrist bends and reverse wrist bends Steps include:
Sit up straight, put your feet on the floor. Hold a light dumbbell (2 to 5 pounds to start) with one hand. Place that hand, palm up, on top of the leg so that it extends beyond the edge of the knee. Bend your wrists up to bring the weight above your knees. Slowly bend your wrist back to the starting position. Do 10 repetitions, then switch hands. Do 2 to 3 10 repetitions with each hand. SEE ALSO: Effective back exercises at home

2. Exercises to increase the flexibility of hand muscles

Hand stretching exercises can increase their flexibility and range of motion. The following exercises can be done daily. However, when doing exercise you need to be careful not to stretch your fingers too much to strain any muscles or tendons.
2.1 Thumb extension A big hand gives you a better grip. However, the ability to hold the ball and throw or hold while performing good activities for athletes has more to do with strength, flexibility, and technique. To help extend your hand's maximum distance from the thumb to the little finger, do the exercise by following these steps:
Gently pull the thumb away from the other fingers with the thumb of the opposite hand face, you will feel a slight stretch. Hold this pose for 30 seconds and then relax. Repeat the movement with your other hand.

2.2 Stretch the hand The steps to perform the exercise include:
Place the palm of the right hand down, on a table or other firm surface. Gradually straighten all your fingers so that the hand is as flat as the surface of a table. Hold this position for 30 seconds, then switch hands. Repeat the movement 3 to 4 times with each hand. 2.3 Finger lift Finger lift takes a little longer, but it's helpful in increasing range of motion.
Start with palm down and place on a firm, flat surface. Lift each finger gently off the table until it's high enough that you feel a stretch along the tip of your finger. After you have stretched each finger, repeat the exercise 8 to 10 times. Then repeat the movement with your other hand. SEE ALSO: Exercises to effectively relieve wrist pain

3. What determines hand size?

Like the ears, eyes, feet and every other part of the body, the shape and size of the hands are unique. Hand size is fixed by the skeleton and is usually measured in three different ways:
Hand length is measured from the tip of the middle-longest finger down to the fold just below the palm. Hand width is measured on the widest part of the hand, where the fingers make contact with the palm. Hand circumference is measured around the dominant palm and below the knuckles, excluding the thumb.

In addition to more than 20 muscles, there are 26 bones in a hand. Bone length and width are determined by genetics, grandparents or parents with small or large hands can pass those traits on to you. For women, bone growth usually stops during adolescence, and for men it is several years behind. However, the muscle size of the hand can be greatly increased after the exercise. Exercises that increase hand strength and flexibility can make the hand muscles larger or thicker. If you've ever had a broken arm or other injury that can also affect the shape and size of your hand.
In short, even if you can't make your fingers longer or your palms bigger, a few simple exercises can help strengthen your hands and increase finger flexibility. These exercises can give you a firmer grip and a little wider arm span. Just make sure to do them carefully, with the right technique so you don't hurt your hands.

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Reference source: healthline.com