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Hand Strengthening Exercise

There are several reasons people might need hand-strengthening exercises, from physical therapy after surgery or stroke to repetitive injury strain and arthritis. The exercises also can be helpful in some sports, such as golf and bowling. There are several techniques that can help. Some can be done with the hand alone and others use inexpensive household objects. As with all therapy and exercise, check with your doctor first, especially if you have a medical condition to consider.

  1. Exercises Without Special Devices

    • Squeeze your thumb and index finger together as hard as possible for five seconds, then move your thumb to your next finger. Repeating three times on each finger.

      With your hand flat and fingers straight, squeezeyour fingers and thumb together side-by-side all at once and as hard as possible. Hold for five seconds. Repeat 10 times.

      Touch the tips of your fingers to your palm and straighten again, one at a time, then together.

    Exercises Using Objects and Tools

    • Therapists use several items to strengthen hands, including tennis balls, rubber balls, gel pads, putty, rubber bands, sponges, hand weights and spring-loaded tools. Each works on different hand tendons and muscles.

      To use soft putty, a gel pad such as the Eggsercizer, a rubber ball or a tennis ball, hold the pad or ball in the palm of your hand and press each finger into the pad/ball one after the other, including the thumb. Follow by squeezing all five fingers at once into the pad/ball as hard as you can. A general rule of thumb is to squeeze for five seconds and repeat 10 times.

      To use a rubber band (the ones used on produce or ones of similar thickness and length are particularly good), stretch one band over all five fingers and then stretch the fingers outward, hold, release and repeat.

      To use a spring-loaded hand gripper, squeeze it slowly and evenly with all five fingers, then release. Allow the hand to completely relax between squeezes. Some of these devices, such as the Digi-Flex, allow you to squeeze one finger at a time.

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