When choosing a fitness program to strengthen the muscles and joints of certain parts of the body, few people pay attention to the fingers and hands. But they also need training. Plus, you don't have to go to the gym to do it. You can train almost anywhere, without spending a lot of time and effort on it. Let's list a few useful exercises for fingers and hands.

Finger training is a good prevention of diseases such as rheumatoid arthritis and osteoarthritis. They are able to unexpectedly affect the joints of the hands. Fitness for the fingers and hands, in addition to medication and a special diet, can also be useful. Arthritis most often develops in the wrist area, as well as around the middle joints and fingertips. In arthritis, the cartilage between the joints wears down, which in turn causes inflammation, stiffness, and sharp pain with movement.

The exact cause of arthritis is unknown. It is often hereditary. Older age, monotonous manual work (such as needlework, massage, or typing) can also contribute to arthritis in the hands. To avoid this problem, it is useful to do exercises for the fingers and hands from time to time. This will help reduce swelling, pain, and muscle stiffness. Listed below are several types of exercises that improve hand mobility and maintain finger strength.

Clenching fingers into a fist

Clenching and unclenching the hand into a fist is the simplest and most effective exercise. It can be done anywhere and anytime to warm up and rest your fingers. To do this, stretch out your hand, slowly fold your fingers into a fist, put your thumb on top of the others. This should be done carefully and slowly, without squeezing your fingers too hard. Then also slowly open the hand and straighten the fingers. Repeat the exercise ten times on both hands.

tiger claws

This type of training helps keep the tendons of the fingers functioning properly. To perform this exercise, you need to stretch your hand with your palm down, spreading your fingers to the sides and holding them in this position for about a minute. Then slowly pull the fingertips to the palm until it touches the tip of each finger, and also wait 30-60 seconds. Exercise from the outside resembles the habits of a tiger who trains his claws. It must be done slowly and without sudden movements. Repeat ten times with each hand.

arthritis pain exercise

It will be useful for those who suffer from rheumatoid arthritis and experience acute pain when moving their fingers. In addition, it is a good prevention of joint deformity. The hand must be placed on the table with the palm down and slowly raise the index finger and try to throw it over thumb. After 10-20 seconds return starting position brushes. Similarly, alternately move the middle finger to the index finger, and so on. Repeat the exercises several times on each hand. This will reduce bouts of pain and increase the performance of muscles and joints.

Letter "O"

Another very light exercise which will help the proper functioning of the joints. It can be used whenever the fingers start to hurt or feel stiff. You need to raise your hand in front of you at eye level, and then slowly tilt your index finger until it touches the tip of your thumb and forms the letter "O" (as in the "OK" gesture). In this position, it is desirable to linger for thirty seconds. After that, you should alternately do the same with the other fingers of the hand, straightening them each time after the "O". Repeat on each brush ten times.

Finger lift

This exercise will help increase the flexibility of the fingers and the range of motion of the entire hand. It is not only the prevention of diseases, but also an excellent training of the joints of the fingers and hands to make them stronger and more mobile. To perform the exercise, you need to put right hand on a flat surface of the table with the palm down, then slowly raise one of the fingers and hold it in this position for at least five seconds, then lower it. In the same way, you should alternately raise all the fingers of the hand, and then repeat the exercise with the second hand. At the end, you can raise all fingers at once, including the thumb, and then lower them.

ball squeeze

For this exercise you will need a soft small exercise ball. It should be slightly squeezed between the fingertips and hold the hand for a minute. Then relax the brush and unclench your fingers. Repeat compression after five seconds. So ten more times for each hand. For a noticeable result, it is advisable to do a monthly course of such exercises several times a week with a break of about two days. For those who have a thumb injury, this exercise is contraindicated.

Stretching

A very simple type of finger training is stretching them. It helps well in relieving pain, especially in cases where the hand is difficult and painful to straighten. Another benefit of this exercise is that it improves the movement of the arm joints. Gotta put your hand on the table inside way down. Gently straighten your fingers with emphasis on the countertop. You should hold this position for at least 30 seconds, and preferably for a whole minute. After the hand is relaxed. Repeat about 10-15 times with each hand.

thumb training

Without a strong and sturdy thumb, it is difficult for a person to grasp objects. To strengthen and strengthen the joints of the thumbs and increase their range of motion, there is a simple exercise. Raise your hands in front of you to inner part palms were at eye level. Then the thumb should be bent inside the palm and pressed to its middle (tightly, as far as possible). Hold this position for five seconds, then return your finger to its original position. Repeat this movement several times. In conclusion, you need to touch the thumb to the pads of each of the fingers in turn. Do this 3-4 times on both hands.

it good exercise for enhanced grip that benefits the knuckles and wrists. Need to squeeze soft tennis ball as hard as possible, holding the position for about five seconds, then releasing the grip. Repeat up to twenty times with each arm, three sets per day. However, if a person has even a small injury to the thumb, this activity is contraindicated.

Flexion of the fingers

It resembles the exercise of lifting fingers from the table, with the only difference being that you do not need to lift your fingers, but bend them inside the palm of your hand. To begin with, you should put your hand on a flat horizontal surface and bend one of the fingers under the palm. Hold the position for about five seconds, then return the finger to its original position. Repeat this movement for each finger 10-15 times, then switch to the second hand.

There are a variety of exercises and gymnastics for hands and fingers, for relieving fatigue and rejuvenating gymnastics, exercises for flexibility, muscle strengthening and manual dexterity. Do exercises everywhere: in transport, at lunchtime, in front of a computer and TV.

Gymnastics for the hands, those who work at the computer

Correct hand position:

• when working with the keyboard, the angle of the bend of the arm at the elbow should be straight (90 degrees),
• when working with a mouse, the brush should be straight and lie on the table as far as possible from the edge,
• a chair or armchair should be with armrests, it is also desirable to have a special bulge for the wrist (a mouse pad cushion, a specially shaped keyboard or a computer desk with similar bulges).

All movements are repeated 5-6 times

• Raise your hands up and with an effort to clench into a fist and unclench your fingers.
• Shake in the air with relaxed brushes, gradually lifting them to the sides and up.
• Connect the palms together in front of the chest, pressing the ends of the fingers with tension, tilt the hands to the right, then to the left.
• Put your palms together, then alternately pull your fingers back to failure on the count of 1-4, starting with the little fingers.
• Connect the hands and, leaning on the ends of the fingers, take the bases of the hands to the sides without moving the ends of the fingers.
• Extend your arms forward and rotational movements brushes to the sides and inward.
• With half-bent arms, squeeze and unclench your fingers with force.
• Press your elbows to your sides, palms facing forward. Gradually squeeze and unclench your fingers in the phalanges.
• Interlace your fingers and make squeezing movements.
• Gradually knead the relaxed fingers alternately: first with the right hand - on the left, then vice versa. Kneading should start from the end of the fingers to the base. Finish in a circular motion.
• Press your elbows to your sides, clench your fingers into a fist and rotate your hands in one direction or the other.
• Shake your relaxed hands in the air, raising your arms up and down.
• After these exercises, you will feel relaxation and lightness in your hands, blood circulation in your hands and fingers will improve. Hand exercises are an excellent prevention of diseases of small joints.

Exercises to strengthen the muscles of the hands

• Squeeze the brushes tightly into a fist and dissolve (10 - 15 times).
• Press the fingers of the hands together so that the palms are distant. Perform springy movements with your fingers - press and release them without separating them from each other (10-15 times).
• Drum in the air with both hands, starting with the little fingers and ending with the thumbs. Start the exercise again with the little fingers (10-20 times).
• Raise your hands high and make circular movements with your fingers to the left and right for one minute.
• Bend strongly down and unbend your arms as high as possible in the hands (8-10 times).
• Make circular movements with the brushes to the right and then to the left (8 - 10 times).
• And finally, perform a few circular movements in shoulder joints back and forth, gradually accelerating the pace (30-40 times).

Rejuvenating gymnastics for hands

Gymnastics for fingers

• Press your fingers into your palm. Straighten your fingers.
• Spread your fingers. Connect fingers together.
• Bend your thumb to your palm. Thumb - straight.
• Put the thumb as far away from the palm as possible - return it back so that it is aligned with the index finger.
• Move the thumb further along the palm and touch the little finger.
• The fingers of both hands are massaged (by pressure) alternately from the base of the finger to its tip (including the pad) in the following sequence: front, back, and then sides

Wrist exercises

• Bend your wrist so that your palm is close to your forearm.
• Straighten your bent wrist.
• Move the hand in the opposite direction, bending the wrist to the forearm as much as possible.

Hand fatigue exercises

At long work at the computer, at the sewing machine, when writing from fatigue, not only the hands hurt, but the whole arm and shoulders.

Therefore, periodically it is worth relaxing at least for a few seconds, straightening your back and shoulders, pulling your shoulder blades as much as possible and throwing your head back.

The following exercises are also helpful:

• Slowly raise your shoulders while pulling your head in - then return to the starting position.
• Slowly turn your head to one side, then to the other side.
• Make a few swings with your hands forward and to the sides, rotate them.

Gymnastics for hands to relieve fatigue and overexertion

• First, a little massage. Take the cream and small in a circular motion rub it into your palms and fingers.
• Squeeze the fingers of one hand together. With the other hand, gently bend first the clenched fingers and then the thumb away from you.
• Clench your fingers into a fist and slowly unclench. Try to spread your fingers as far apart as possible.
• Relax your hands and clench into a fist again. Repeat the exercise 5-6 times.
• Shake each finger individually, relax, and then twist alternately clockwise and counterclockwise.

We carry heavy bags, roll strollers, in the end, we just wash the floors - and we don’t even suspect how tired our hands are from this endless load. It's time to give them more attention.

• “Warm up” your hands: rub them together first with your palms, and then with the back, squeeze and unclench your fists several times and rub each finger in succession - from the pad to the brush. In general, prepare your hands for training.
• Attach the upper phalanx of the slightly bent index finger of the right hand to the middle of the thumb of the left. Fix the thumb (it should be motionless) and strongly press on it with the index finger. Then repeat the same with the rest of the fingers (5 times, like all other exercises) and change hands.
• Raise up the left palm with tightly closed fingers and strain it. Bend the index finger with the right, with the back of the upper phalanx rest against the fingers of the left and push off with force, straightening the finger. Repeat with each finger, and then with all four fingers at the same time.
• Fold your hands with your palms inward and press them against each other simultaneously and alternately so that your arms bend at the wrists.
• Fold your fingers into the castle, squeeze the brushes tightly at the base and begin to press the fingers of one hand on the other.
• Fold your fingers into the castle, hands at chest level. Stretch your arms in front of you, “bend” the lock with your palms forward and stretch your arms properly.
• Stretch your hand forward and grasp the tips of her fingers with the other. Gently pull the outstretched arm toward you (palm outward) so that it arches at the wrist. Change hands.
• One arm is extended forward, bent into a fist and turned "fingers up". Cover your fist with your other hand and gently pull it towards you, keeping your outstretched hand still if possible. Change your hand. Then do the same, but with your fist turned upside down.
• Clench your fist and begin to rotate it around your wrist to the right and left. This exercise can be done with both hands at the same time.

Finger exercises

In exercise for fingers, one thing must be observed the most important rule: all exercises should be performed at the highest possible speed for you. Thus, you will not only strengthen the joints, but also activate blood circulation.

• Place your hands on the table, palms down, and begin to lift up one finger each, leaving the rest motionless. Is it difficult to do it with both hands at the same time? Alternate hands.
• Tighten your fingers, begin to bend and unbend each finger individually (first in the middle, and then in the upper phalanx). If the fingers "do not obey", hold them with the other hand. Change hands.
• Clench your fist sharply and immediately open it, spreading and straining your fingers as much as possible.
• Tighten your thumb, take it as far as possible to the side and begin to rotate it to the right and left.
• Connect the fingers of both hands so that the palms do not touch. Now press the fingers of one hand on the fingers of the other: such springy movements are not only useful for the fingers, but also for improving coordination of movements.

tunnel syndrome

You can avoid this joint disease, which is otherwise called "computer mouse syndrome", if you follow simple rules. When working at a computer, the arm at the elbow should be bent 90 degrees, and the hand should lie on the table (on the mouse) as straight as possible. It is better that not only the wrist, but also the arm up to the elbow fit on the table - this will help redistribute the load. In other words, if possible, move the mouse as far away from the edge of the table as possible. Regularly, at least once every 2 hours, break away from the computer and do relaxing hand exercises.

• Put the fingers of both hands on the table (do not lower the hands, the hand rests on the fingers) and pretend that you are playing the piano.
• Sit on a chair, put your hands down - let them "dangle" freely above the floor. Relax your forearms, and then shake your hands in different directions, trying to use only the shoulder muscles in this process.
• A simple massage is perfect: apply the cream on your hands and rub it with light pressure into your palms and fingers in a circular motion clockwise and counterclockwise.

In pursuit of beauty relief body No workout is complete without barbells or dumbbells. Progress in training occurs due to the increase in weights.

But more than once you noticed strong trembling in the hands of the fingers after the next set of bench press / squats with weights / push-ups? It is difficult to hold even a bottle of water. But after all, according to the logic of things, with regular, hands should be ready for heaviness. But it's not.

Even if you do not forget about training the muscle group of the upper limbs, the study of the hands and wrists is minimal, most of the load goes to the biceps, triceps, shoulders, etc.

For high-quality training of the aforementioned muscles, exercises for the hands are just necessary, which will strengthen and develop this vulnerable part of the body. After all, brushes are the main performers of the "dirty" work- lift, transfer the load to the necessary muscles, hold, release. Without, palms and wrist flexors, weighting cannot even be lifted.

How to train this muscle group correctly?

The training process of the carpal muscle group is built on the principle of any strength training: , basic exercises, hitch. The increase in load is also carried out gradually. The main rule for effective workout – the last few repetitions of the approach are difficult.

Build training process follows in such a way as to work out all the functions of the brush:

• Compressive- is worked out when working with an expander;
• Retaining- works when performing various lifts and holds with dumbbells or a barbell;
• plucked- emphasis is placed on holding the pancakes from the barbell or dumbbell with several fingers;
• Wrist Forces- bending your arms at the wrists, holding the chair by the front legs.

In one lesson, you need to combine the study of each area so that the muscles develop evenly. This method Suitable not only for men, but also for women, and even for children.

Warm up

Before you begin to perform exercises for the wrists and fingers, you need to warm up well and prepare the desired area for stress.

For high-quality performance of work on the body and avoid pain after training it is necessary to warm up the trained area well. Brushes are kneaded with the following actions:

1. Fold your hands in the lock in front of your chest and perform 15 circular rotations alternately in both directions;
2. Stretch your straight arms to the sides and rotate your wrists 10-15 times back and forth;
3. Forelimbs in the same position. Stretch the brushes with your fingers up, imagine that you are pushing the walls. Then reposition the brushes by dragging them outside fingers down.

Charging for the hands, shown in the video, is also perfect:

Complex of 5 exercises

Shake your brushes and move on to the main loads.

1. Compression of the carpal expander

Exercises with an expander for the hands will not only strengthen this muscle group, but also help get rid of stress, nervous state or anger. And throw out emotions, and work out in training. Fingers, carpal region and wrists are involved in this work. The complexity of the execution is medium, depending on the rigidity of the device. There is, below we will consider only one of them.

Technique:

1. Position yourself so that your body is as comfortable as possible: sitting, standing. The back is straight, the shoulder area is relaxed, carpal expander placed in the hand;
2. Inhaling, squeeze the elastic band with all your strength, trying to use all your fingers;
3. Exhaling, relax the brush.

See the video for more details:

It is necessary to implement 20-25 compressions on each side in 2-3 sets.

Important! You can choose the appropriate stiffness of the expander in this way: make a test set of compressions in 20-25 repetitions. If the actions are performed without much effort and by the end of the approach the fingers are weakly tense, then you need to choose a more elastic device. At right choice the last 5 repetitions are performed with noticeable difficulty.

2. Compressing paper/newspaper into a wad

Do you like to read newspapers? Do you work in an office and have a decent supply of paper drafts? Combine business with pleasure. Available to everyone and everyone load, developing tenacity and grip strength. The difficulty is small, but the activity is interesting.

Technique:

1. Standing near a table on which sheets of paper / newspapers are laid out.
2. Inhale, put your hand on the leaf and squeeze it until you get a lump;
3. After doing the work with one hand, repeat it with the other.

To begin, try to crumple 2-3 sheets with each hand. You can increase the load by increasing the number of sheets or paper weight. Becoming more experienced try crumpling a sheet of cardboard.

3. Finger push-ups

Requires no special equipment or other property. For a beginner, all you need is working hill- chair / bench / sofa / bed. For an experienced athlete, only his hands and a flat horizontal surface are needed. The complexity of execution is high.

Technique:

1. It is necessary to take an emphasis lying down with the support of hands on the floor or a chair, the back is straight, the lower back is tucked up, the neck is extended, in the hands the emphasis is on the fingers;
2. Inhaling, bend your elbows and lower your body down;
3. Exhaling, return to the starting position.

Learn more from the video:

On the initial stage 8-12 repetitions should be done in several approaches.

Try to perform actions so that the load is on all fingers. Usually the thumb, index and middle fingers are worked out more productively than the rest. Raising the bar of difficulty, try push-ups on the ring finger and little finger.

4. Sitting wrist curl

The load that develops the flexors of the arms is responsible for grip, lifting dumbbells and barbells in basic training for other muscle groups. The complexity of implementation is not high. For implementation, you will need a chair / stool / chair / bench and dumbbells of a comfortable weight for you. In the absence of dumbbells, you can use bottles filled with water or sand.

Technique:

1. Sitting on a chair, knees bent at right angles, back straight, arms for balance position exactly on the thighs of the legs, hands and wrists go beyond the level of the knees and hold dumbbells;
2. As you inhale, bend your hands at the wrists, pulling them up;
3. As you exhale, return to the starting point.

Learn more from the video:

You need to do 12-15 repetitions in 3 sets. To increase the complexity of the execution, gradually increase the number of repetitions and the weight of the weight.

5. Holding the pancakes with your fingers

Even if you're pulling barbells that are heavier than you are, or do easy finger push-ups, there's a good chance that the pinching function of your hands poorly developed. This is easy to check by trying to hold the pancake from a dumbbell or barbell. Happened? Either way, you should keep working. Either over weight gain, or over the very ability to hold. The complexity of execution is high, endurance and patience are required.

Technique:

1. Standing, feet shoulder-width apart, the involved hand is lowered along the body and holds the pancake with the fingertips;
2. As you inhale, straighten your arm in front of you and hold the weight, count to 30;
3. Return to starting position.

Very simple and uncomplicated, this movement is shown in the video:

It is better to start the development of the pinched function with a pancake of 5 kilograms and hold for 30 seconds. Gradually increase both the working weight and the exposure time.

Note! The highest strength of finger training is to hold at least 20 kilograms of weight. This is much more difficult than it might seem at first glance.

Hitch

After productive stress, careful relaxation is necessary in order to avoid. To do this, you will need to perform the following steps:

• Stretch your straight arms in front of you and stretch your hands with the outside of your fingers down. Then relax your right hand while continuing to hold your left. Grab the fingers of the tense hand of the other and apply pressure to further stretch the muscles. Repeat the steps on the other side.
• Stretch your arms forward again. Try to move your hands to the side until you feel voltage in all adductor muscles.
• Place your palms together in front of your chest. As you inhale, point your fingers down to the characteristic tension or discomfort.
• Now place your palms together behind your back. As you inhale, press your palms against each other with effort. Exhaling, relax.
• Get one bent arm behind the back from above, the other from below and try to chain them into the castle. After 5-10 seconds lean forward while elbow upper hand should be strictly parallel to the back. Swap hands and repeat the previous steps again.

Train this area of ​​the limbs every 7-10 days and over time, any weights or heavy bags will easily give in to you. The regularity of classes and gradual progress in complexity will give systematic results.

Pain in the joints of the hands can cause severe discomfort. This mainly affects people suffering from arthrosis, engaged in manual labor (packers, pianists), office workers who spend a lot of time at computers. We already wrote and how to treat it. One of the most effective methods is gymnastics. We offer you a set of exercises for the joints, which will help with already identified pathologies and will be useful for prevention.

Take regular breaks and doing exercises for the joints of the hands is necessary, since properly selected exercises:

• relieve pain;
• stimulate the restoration of cartilage;
• restore metabolic processes;
• improve joint mobility in progressive arthrosis.

Gymnastics for hands and fingers

We offer you a set of 10 exercises. To understand the technique of their implementation, pay attention to the video illustrations.

1. Fist

Any workout should start with a warm-up. First, the joints need to be properly prepared, and the Fist exercise will help with this.

Performance:

Clench your fingers into a fist. The thumb of the hand should lie on top of the rest. Hold for 30 seconds.

Unclench your palm. Straighten and stretch your fingers as if you are going to make them longer. Hold your hands in this position for 30 seconds.

Repeat: 3-4 times for each hand 2-3 times a day.

You can do the exercises on both hands at the same time, but if it is difficult, do it in turn.

2. Warm up brushes

Dr. Bubnovsky included this exercise in his methodology. It is aimed at strengthening the muscles of the hands.

Performance:

1. We clench our hands into a fist, but not much.
2. We do 5 rotations clockwise, 5 - against.

Repeat: 3-4 times every day.

3. Claws

Exercise improves the mobility of the fingers.

Performance:

1. Place your hand with your palm facing you.
2. Bend your fingers so that your fingertips touch the base of your finger. The hand will resemble a clawed foot.
3. Hold your fingers in this position for 30-40 seconds.

Repeat: 3-4 times for each hand 2-3 times a day.

4. Finger stretch

Finger stretching is aimed at developing flexibility, so it is often included in different complexes exercise therapy.

Performance:

1. Turn your hand with your palm facing you, put your fingers together.
2. Try to reach the base of your palm with your fingers. Attention: the exercise is performed smoothly, no sudden movements. There shouldn't be any pain.

Repeat: 3-4 times for each hand 2-3 times a day.

5. Grip

This exercise is for arthrosis patients who find it difficult to hold objects in their hands for more than 3 minutes. It is aimed at developing grip. To do this, you will need a small rubber ball.

Performance:

1. Take the ball, squeeze it in your hand as tightly as possible. Hold the position for a few seconds.
2. Relax your hand.

Repeat: 10-15 once for each hand 2-3 once a week, but not in a row - there should be an interval of at least 48 hours between sets.

6. Pinching

The exercise is similar to the previous one. Its regular implementation develops fine motor skills with arthrosis: helps to hold small objects like keys, pens in hands. You will also need a rubber ball.

Performance:

1. Take the ball in your hand.
2. Pinch it with your thumb and forefinger. Hold for 40-60 seconds.
3. Repeat the exercise, doing it large and medium, ring finger, little finger.

Repeat: 10 times for each hand. It should be performed no more than 3 times a week (with breaks of at least 48 hours).

7. Finger lift

Now let's work on the fingers. Next exercise develops flexibility and mobility of the fingers.

Performance:

1. Put your hand on smooth surface palm down.
2. Raise all your fingers one by one. You can raise all fingers at once.

Repeat: daily at 10-15 once for each hand.

8. Thumb abduction

Exercise helps you get better at gripping things. By doing it with arthrosis, you will adapt to carry bags that are not too heavy, to hold jars and bottles.

Performance:

1. Place your hand on the table surface. Take a rubber band and pull it off your palm and thumb.
2. Move your thumb to the side, overcoming the resistance of the elastic band. Hold for 10 seconds, then return to the starting position.

Repeat: at least 4 times for each hand 2 times a week.

9. Thumb curl

Like the previous ones, the exercise improves the mobility of the thumb.

Performance:

1. Open your hand.
2. With your thumb, or rather, with its tip, reach the base of the little finger.

Repeat: 8 times for each hand daily.

10. Touch

This exercise relieves pain in arthrosis.

Performance:

1. Place your palm horizontally in front of you.
2. Starting with the index finger, touch the thumb with all fingers in turn to form the letter O. With each touch, hold for 30 seconds.

Repeat: 4 sets for each hand 2-3 times a week.

If during the above exercises you feel discomfort and pain, then you need to warm up the joints of the hands. To do this, you can use a heating pad or a plate of warm water. For greater effect, before dipping into the water, you can put a little vegetable or massage oil on your hands and put on gloves.

If you do not have time to complete all the exercises, then buy yourself a package of plasticine or soft clay and put it in your bag. You will sit in line or ride in transport - get it and sculpt different figures. You can go ahead and start doing crafts - maybe it will even become your hobby. Working with plasticine and clay makes the joints more mobile, and also strengthens the muscles of the hands.