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A good grip is a necessity, whether it's for meeting and greeting, playing doubles or arm wrestling for money. Working at a computer for long periods can cause cramping and fatigue in the wrists and arms.
If the hands are weak then other muscles may suffer.
In the gym picking up weights or pulling on machine handles means you're working your grip every time. But if you haven't the time to go to the gym on a regular basis then these few exercises will help you lop that firm handshake.
It won't matter where you are, at the office or watching TV, these exercises will improve your grip.
Newspaper Ball:
Hold a sheet of newspaper in one hand, away from your body. Using only your fingers start to screw the paper into the palm until it's a tight ball. Unscrew the paper and repeat the exercise five times with each hand. As the exercise becomes easier try adding additional sheets of paper or use cardboard.
Rubber Band Stretch:
Place a flat rubber band around the outside of your fingers. Using the thumb as the anchor slowly spread your fingers as wide as you can. Repeat 10 times but don't over do it. As the exercise gets easier use a second or thicker band.
Ball Squeeze:
For these exercises you use a rubber or tennis ball, although you could use grip putty instead.
- Squeeze the ball with your whole hand.
- Squeeze the ball between your thumb and each finger individually in turn.
- Squeeze, just using the fingertips only.
- Finally, squeeze between each pair of fingers
- Hold each exercise for three seconds, repeating ten times with each hand
.
Fist Grips:
This is the simplest exercise to do. Start with your fist closed, and then open your fingers as wide as possible. Hold the position for one second then clench your hand again and hold. Breathe in as you open and our as you close your hand. Repeat 20 times each hand. Increase the number of reps as the strength in your hands develops.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
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