Grip strength is extremely important for every person. Why you ask? Whenever you pick up a box, open a door, move a table, or type an essay – you’re 100% dependent on your finger strength. No matter what sport you play, you will need the right wrist action to reach your goals. Push-ups, chin-ups, and bicep curls, all need a solid grip strength to achieve the best results. However, while we focus more and more on the chest, shoulders, biceps, and forearms, we forget the key thing that holds everything in place for success – the fingers. Well, not anymore.
While the fingers are the most crucial part, they do not require much time to work on for results. If you allow just 5 minutes of your day to your finger strength, you will immediately see the results. The best thing is, that you do not even need to work hard for the best of your fingers.
Here are 5 easy finger strength exercises for quick results:
1. Finger opposition
In this exercise, hold your hand up and extend your fingers straight. You can then press your thumb to the tip of your little finger and hold for 5 seconds. Then, move on to the next finger until you hit the index finger. Repeat the exercise 10 times, depending on your need. Then switch hands.
This simple exercise helps you strengthen your fingers, and also build flexibility in your hands.
2. Using a sponge ball
The easiest and the oldest trick in the book to strengthen your fingers – is to just simply squeeze a ball.
Pick a stress ball or a medicine ball, and gently squeeze it. Hold for 10-20 seconds and release for 10 more. Repeat the exercise as many times as you want. You can use a tennis ball too, and the results are almost instant.
3. Rubberband stretches
There are two ways to use a rubber band to strengthen your fingers.
- Just wrap your four fingers with a rubber band, leaving out your thumb. Gently spread your fingers apart for 5-10 seconds and hold. Extend your fingers further apart each time after relaxing. Repeat this exercise 10-20 times or keep repeating the stretch until you feel the pain dissolving. This exercise targets the inner muscles of your fingers and develops strength.
- Wrap the rubber band around your fingers and form a ‘C’ with your hands, like you are holding a cup. Then extend your fingers and retract back. You can perform this exercise as many times in a day as you want, especially if your work depends mostly on typing. This exercise helps relax your muscles, and strengthen your hands.
4. Pinch strengthening
Take a soft ball in your hand – preferably a sponge ball. Pinch it between the tips of your fingers and thumbs gently. Hold the pinch for 10-20 seconds, and relax. With each time, try and increase the pressure of the pinch until you feel resistance. Do the exercise 10-15 times, and then switch hands. You can do this exercise as many times as you want too. This exercise builds strength in your thumb and fingers and increases mobility.
5. Table top flexing
This simple exercise will give you instant results. Simply hold your hand up, with all your fingers in a straight line with your forearm. With no movement in your wrists, just bend your fingers, and don’t move your palm. Bring your fingers to a right angle, and form an ‘L’ – just like a tabletop. Straighten your fingers back again, and repeat. Hold each tabletop for 10 seconds, and relax. Repeat as many times as you like. This exercise helps in strengthening your joints and strengthens your hands.
