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  How to strengthen hand muscles

If the individual feels pain in his hand and goes to the doctor and does not see any severe symptoms, here the doctor recommends this person to exercise to strengthen the muscles of the hand.

This results in an increase in joint movement and lengthening of the muscles and tendons associated with the hand, giving this person a sense of strength and then treating the pain in his hands.

How do strengthen the muscles of the hand?

There are several exercises to strengthen the muscles of the hand and we will talk about them in some detail:

•   Handgrip exercise This exercise is practiced by gently and tightly clenching the hand and then closing it with your thumb.
•   Leave the hand clenched for 30 to 60 seconds, then open it and straighten your fingers. Repeat this exercise on both hands at least four times.

Ball push-up

This type of exercise works to strengthen the muscles of the hand and makes the hand more able and strong to hold the thing. These exercises are practiced as follows:

1. Provide a small ball that you can hold and that is suitable for the size of your hands, such as a tennis or billiard ball.
2.  A hand catches the ball with fingers wrapped around it.
3.  You put pressure on the ball as much as possible, even if it hurts, then bear it.
4.  The pressure remains for 3 to 5 seconds.
5.  This exercise is repeated at the same time ten times.
6.  Do these exercises at least two or three times a day.

 yoga exercises

This type of exercise also works to strengthen the muscles of the hand strength, and is practiced as follows:

 

1. Interlace your fingers with your hand at the same level as your body from the front.
2. You put your elbows at your side, being careful not to move them.
3.  You begin by moving your interlocking hands and bringing them inward in a number-shaped motion. Do a circular motion of the wrists so that the hands are on top of each other.
4.  Do these exercises for 10 to 15 seconds. Then give yourself a break and start over.
5. You raise your interlaced hands and try to touch the ceiling and keep stretching constantly.
6. Then lower the arms to their natural position. This movement is repeated from time to time.

Weight lifting

  One of the things that work to strengthen the muscles of the hand is lifting weights, for example, the individual lifts a piece of iron or uses a machine through which he can determine the weight he can lift.

While performing the process of lifting weights, care must be taken to keep the elbows on the sides and not move them, and if you cannot stabilize them, the weight you are lifting can be reduced you can.

One of the machines that work to strengthen the hands is the hand handle machine.

Push-ups

One of the well-known exercises that many people follow is squashing exercises, through the individual body parallel to the ground, with the elbows bent until the chest touches the ground, then return to the starting point with repetition.

  The exercise can be facilitated by placing the knees on the floor.

  And let us know that the muscles of the hand are skeletal muscles, which represent 40% of the human weight, and the hand is one of the most important organs in the human body because the individual depends on it to perform all his work.

cable stretching exercises

It is considered one of the most important exercises that strengthen the muscles of the hand, and also helps to increase the flexibility of the hand so that it can do other exercises.

These exercises you can do in the gym.

This exercise begins by standing in front of the cable machine straight across.

Extend the hand back to grab the rope with a firm grip.

 Directing the palms of the hand forward towards the shoulders.

 Move the rope at the same level as the ear, bend the neck slightly forward, then bend the knees and head down.

You bend at the waist, then gather your strength to move your shoulders toward your knees, until your torso is parallel to the floor.

Pause for a while and then slowly return to the starting point.

Pull-ups

One of the advantages of this sport is that it can be practiced at home, and it is among the exercises that work to strengthen the muscles of the hand.

  It also works to strengthen the arms and chest muscles, and the rest of the muscles of the body, as it is a comprehensive sport.

  Some use it in order to increase the length of the body by the method of dragging, which depends on the weight of the body.

Performing pull-ups help you perform other exercises, which require the strength of your hands to lift weights.

push up

This exercise strengthens the fingers of the hand and develops the fine muscles, which help to hold small and large objects as well, such as pens, books, and others.

This exercise is practiced by pressing the thumb of the thumb on the rest of the four fingers, one finger after another, for at least 5 seconds for each finger.

You can do these exercises twice daily.

Tips while exercising

Before carrying any weights, there should be enough space.

Do not stop training suddenly.

Not doing all the exercise in one day.

Lack of interest in one member at the expense of the other.

It is preferable to exercise day after day, so as not to strain the body.

Persevering with the above-mentioned exercises, strengthens and activates the muscles and nerves of the hand, and then improves its movement.

 Arthritis patients can practice these exercises to increase the flexibility of the fingers and ease of movement of the hand.

These exercises are also very important for those who use the computer for long periods of the day.

There are many exercises that can be done in this framework, but I have cut them down to the best and easiest ones.

  At the end of our article on how to strengthen the muscles of the hand, we hope to God that this article has won your admiration and that we were able to benefit you.