Most people don’t think about their hands and wrists while they exercise. More often than not, we care about our arms, legs, chest, and back without considering our finger strength. As human beings, we twist, lift, and grip things throughout our day. This is vital to our jobs, hygiene, and overall survival.

As we age, our bodies don’t cooperate in the ways that they used to. Losing strength in your fingers, wrists, and hands can make everyday tasks more difficult.

Research has shown that remaining independent is key to quality of life for seniors. This is why taking the time to exercise your hands is so important.

Building Hand and Finger Strength with Finger Strength Exercises

You can build hand and finger strength with very simple exercises. These stretches and strengtheners can go a long way, assisting you with mobility and pain relief. Here are a few finger strength exercises you can try yourself:

Finger Stretch For Pain Relief

• Put your hand down on a table
• Make your fingers as flat as possible without forcing or straining
• Hold this position for up to one minute then release the tension
• Do this 4 to 6 times with each hand

The Claw Stretch For Range Of Motion

• Stick your hand out with the palm facing toward you
• Move your fingertips down to touch the bottom of your finger joint, making your hand look like a claw
• Hold for around 60 seconds before letting go
• Repeat 4 to 6 times with both hands

Grip Strength Exercise

• Squeeze a soft, squishy ball as hard as you can for several seconds
• Release tension
• Do this up to 15 times up to three times per week. Use both hands. Do not do this two multiple days in a row. Take a 48-hour break in between.
• If you have thumb joint damage, avoid this exercise

Making A Fist

• Create a fist with your hand. Be gentle, and don’t hurt yourself.
• Do this for up to 60 seconds
• Release tension then spread your fingers as far as you can without straining
• Do this 4 to 6 times with each hand

Finger Lift Exercise

• Put your hand down on a flat surface
• Lift each finger gently and slowly in the air
• Bring each finger down gently and slowly
• If preferred, lift all fingers together at the same time then lower them together
• Do this up to 12 times using each hand

Thumb Flexing

• Put your hand out with your palm up
• Move your thumb away from your other fingers without straining yourself. You don’t want to cause pain.
• Move your thumb to the other side of your hand, reaching the bottom of your smallest pinkie
• Do this and hold for up to one minute
• Do this 4 to 6 times with each thumb

Thumb Touching

• Put your hand out with your wrist staying straight
• Bring your thumb in to touch each fingertip. Take your time, and make sure you touch each individually. This should create an “O” shape with every fingertip you touch.
• Do this for up to one full minute, four times with each hand.

How to Improve Finger Strength: The Benefits

It may seem unnecessary when you’re younger, but making an effort to boost your hand health can save you a lot of discomfort. Finger strength exercises can create relief from various forms of arthritis, carpal tunnel syndrome, trigger finger, swelling, and pain.

Exercising your fingers, hands, and wrists can strengthen the muscles around the joints. Then, this improves blood flow, further circulating oxygen, nutrients, and synovial fluid throughout the body. Over time, these exercises can reduce damage to the joints, improve flexibility, and widen range of motion.  

Symphony Senior Living Care and Support

Here at Symphony Senior Living, we like to pay attention to all facets of health and wellness. Knowing how to improve finger strength is not common knowledge. Our exceptional senior healthcare and support services team is trained and ready to support all of your hand, wrist, and finger health needs. Browse our website for more information today.

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