Improve Your Grip with These 5 Hand Strengthening Exercises

Improve Your Grip with These 5 Hand Strengthening Exercises.While some people can open a jar of pickles without having much difficulty, not everybody is blessed with having a strong grip. According to Harvard physical therapist Maria Cole, we often rely on our hands to stay active and independent. She also added that having weak hands could hinder a person from enjoying life’s pleasures.
Having a strong grip is an important part of every person’s life. This is why it’s extremely important for us to be able to develop a strong grip we still can. With that said, here are 5 easy hand strengthening exercises you can do at home or at the gym to help you achieve a strong and firm grip.

1. Dumbbell Rotation

Aside from strengthening the muscles in your arm, dumbbell rotation is also perfect for improving your grip strength.

How to do it:

With a dumbbell on each hand, bend your arms and position it on a 90-degree angle in front of you. Keep your shoulders relaxed as you turn the dumbbells as far away from you as possible without putting so much strain on your wrists and then slowly bring your arms back to the original position. Do 12 to 15 reps before moving on to your next exercise.

2. Wrist Curls

This exercise is extremely beneficial for your wrist flexors which can improve the strength of your grip.

How to do it:

Grabbing a pair of light dumbbells, place your hands on top of a bench or a counter. Position your hand so that your palm would face downwards and flex your wrists toward you then down towards the floor making sure that your wrists are in contact with the bench or countertop the whole time. Do 2 sets of this exercise with 12 to 15 reps in each set.

3. Gripper Exercises (Speed Repetitions)

Hand grippers are the easiest and most convenient way to improve the strength in your hands. You can do it when you’re at your desk at work, or even when you’re just watching television at home.

How to do it:

With one hand, try to squeeze the hand grippers as many times as you can for a set amount of time. Repeat the same with the other hand with the same amount of time. You also have to make sure that you’re exerting the same pressure on each hand with every grip session.

4. Tennis Ball Squeeze

This is another simple exercise that everyone can do anytime. This is especially helpful when you’re having trouble with holding on to things. This exercise can also help you open that jar of pickles easily.

How to do it:

Hold a tennis ball or a rubber ball in one hand and start squeezing it as hard as you can for 3 to 5 seconds before releasing. Repeat 10 to 15 times before moving the ball to the other hand.

5. Towel Hangs

Towel hangs can actually help improve your grip by making your hands and forearms work harder to maintain its hold.

How to do it:

Start this exercise by hanging two towels shoulder-width apart over a pull-up bar. Grab the towels with each hand and lift your knees up so that your body will be hanging. Hold this position for 5-10 seconds per set.
Hand grip exercises are extremely important in every person’s workout. Aside from the fact that it improves your grip, these exercises could also improve dexterity as well as improve the quality of a person’s life as he/she ages. Start incorporating these routines to your workout weekly and work your way up from there and you’ll be sure to achieve that firm grip you’ve always wanted in no time.

by Biel Fit

www.bielfit.com

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