35% OFF Any Course

FREE

Webinar with Dr. Cobb

REGISTRATION OPEN NOW!

Brain-Based Fall Prevention & Preparation.

Join IN-PERSON or LIVESTREAM June 22-23

Up to 40% OFF Certification Courses - Ends March 21st

The Mastery in Motion Sale!

Video Highlights

- Hand strength and health longevity.
- Combating hand pain, stiffness, carpal tunnel, etc.
- Easy to follow drill instructions.

 Hand and Finger Strength


There is no substitute for hand strength.

Today what we’re going to look at are three quick strength-training exercises for the hands that deal with underused areas that you can do anywhere.

At Z-Health we spend a lot of time talking about hands. We deal with hand mobility but one of the things we also deal with a lot is hand strength. Why is that? Number one, there is no substitute for having a good grip.

The Strength Gym: Strength – Mobility – Injury Prevention. Re-educate your brain and body to become a powerful and elegant mover for the rest of your life through specific mobility exercises.

Regardless of what you do in the world and where you go, being able to hold on to what you grab is very important.

 Hand and Finger Strength – Hand Strength for Life

There’s also actually a very interesting correlation that has shown up in the medical literature that correlates hand strength, or grip strength, with increases or decreases in mortality. What we basically have seen in big studies is that the stronger your hands the less likely you are to die early. Kind of a weird correlation but it’s something that has been talked about.

We spend a lot of time, as I said, working on hand strength.

Now, if you think about what people do with their hands all day, generally we’re doing claw work. We’re typing, we’re carrying grocery bags, and we’re picking kids up. Whatever it is that we do. We spend a lot of time working on this flexion motion.

There are a lot of other muscles in the hands and many of them are forgotten and abused. While we can spend … We could do tons and tons of exercises for grip strength, this particular aspect of it, what I want to focus on today is hand strength.

We’re going to look at some things, not so much involved in the flexion motion but rather in the spreading of the hands, the closing of the hands, and the extension of the hands.

 Hand and Finger Strength – Exercise #1

Let’s get into exercise number one. The first exercise that we’re going to do is basic finger spreads. Now, a finger spread, we’re going to do two different positions. We’re going to do a full spread like this and then a closed position. The whole idea is we’re going to start here, we’re going to take our other hand and we’re going to try and squeeze the fingers together and I’m just resisting that.

I want you to hold that for about ten seconds and you’re going to figure out that this is not a very strong area. Then you’re going to go a fully enclosed position and once again try to open against resistance.

Again, we’re going to hold that for six to ten seconds and then we’ll go to the next set. We’re going to go here and you can just count it down in your head. Five, four, three, two, one. Bring them together, open against resistance. Six, five, four, three, two, one. Then you’re going to repeat that here. We’ll go ahead and do it since I’m doing it. Last. All right that’s great.

We’ve done our fingers we also want to do our thumb so we’re going to spread the index finger and thumb, try and pull them together. Turn like that so you can see. We’re spreading, we’re going to bring them together and we’re going to spread again. Good. Now, that hand’s going to feel like it’s just done a workout.

You want to do it on this side then you’re going to switch and repeat the same little motions on this side.

Those are basically finger spreads as I said. Done in two positions with fingers wide, fingers close.

Do each combination ten seconds of each version and now we’ll move on to exercise number two.

 Hand and Finger Strength – Exercise #2

You’ll need a piece of paper. In our first strength exercise, we did finger spreads, now we’re going to do finger squeezes. For this you want a sheet of paper. This seems like it should be incredibly simple but you’re going to figure out some significant probably weaknesses in your hands as you do this.

It’s a very simple idea. You’re going to take a piece of paper, you’re going to put it between beginning with your index finger and your middle finger. You’re going to try to squeeze the piece of paper and then you’re going to pull. You’re going to try to pull it out and you want to hole that for, again, six to ten seconds and then relax. Then you’re going to go between the middle finger and the ring finger once again they’re squeezing together.

You’re pulling.

What you’ll figure out is that it doesn’t take much. These areas tend to be very under trained and so our ability to squeeze and hold tends to go away over time. These muscles that we’re dealing with are very important in maintaining integrity in the hand particularly when you’re doing more difficult exercises. Then we’ll go to the ring finger and little finger, once again, they’re squeezing together as you’re pulling the paper. Pull for six to ten seconds and then finally you can do the same thing, thumb and index.

That should give you a good little work out.

The Strength Gym: Strength – Mobility – Injury Prevention. Re-educate your brain and body to become a powerful and elegant mover for the rest of your life through specific mobility exercises.

Once you’ve done that you’ll switch to the opposite side and repeat.

 Hand and Finger Strength – Exercise #3

For our last exercise we’re going to go down to the floor.

Our third strength exercise, for this one I’m going to show it on the floor. You can do this at your desk, you can do on a table, doesn’t matter. Basically you want to be in a position almost as if you were going to do a push up. Now, this is way harder than it appears when you watch it on camera. What I’m going to recommend is if you start off in a push up position.

Don’t get into a full push up yet, be on your knees so that you’re just kneeling and you want to get your fingers spread.

Then I want you to rock back a little bit because the more weight you have on your hands the harder this exercise is. Basically what you’re going to do is you’re going to get into a push up position, you’re going to push back so that you’re not bearing too much weight. You’re going to press your palms into the ground or desk and then keeping your palms in place you’re going to try and lift your fingers off the ground.

Now, if you can lift your fingers off the ground, working on that extension you can then start to roll forward and you’ll figure out that it gets quite a bit harder. You can also play with doing this elbows bent or elbows straight. If my elbows are straight, I often feel like I’m working quite a bit harder.

You’ll feel this through the back of the hand, all the way up into the forearm. In general, what I like to have people do is begin here, again press the palm in, lift the fingers, hold for ten seconds, relax, move forward a tiny bit so you’re getting a little bit more weight on it.

Press the palms down, lift the fingers, hold for ten.

Usually, two to three repetitions of that will be sufficient, you’ll definitely feel it.

 Hand and Finger Strength – Summary

Now, we’ve gone through some basic exercises for strengthening. We did finger spreads, we did the paper pull finger squeeze, and then we finally did the push up finger extensions.

These exercises I find to be very, very useful and very important to counteract most of the work that we do with our hands on a daily basis.

If you have hand pain, if you have stiffness, carpal tunnel issues, I think you’ll find these exercises really super valuable. However, please make sure that they don’t cause pain for you.

If they cause pain you need to talk to your health care provider, we also have a lot of blogs out there on dealing with the nerves that come into the hands, so check out our carpal tunnel relief blogs; our hand mobility blogs, because generally what we try and tell people is let’s get rid of pain first and then rebuild mobility, and then in that process we’ll also help you rebuild strength.

I don’t want you doing these if they’re causing you a lot of discomfort.

If you have any questions about this please let us know otherwise, good luck and have fun.

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
post
Filter by Categories
Abdomen
Accessory
ACL
Adductors
Ankle
Anti-Aging
Arch
Arm
Athleticism
Autonomic Nervous System
Axillary
Balance Training
Biceps
Blood Pressure
Breathing
Carpals
Cerebellum
Cervical
Clavicle
Coccyx
Cognition
Collar Bone
Common Peroneal
Company Update/Announcement
Concussion
Contraction
Coordination
Core
Costal Cartilage
Cranial Nerves
Depth Perception
Diaphragm
Dizziness
Ears
Education
Elbow
Endurance
Eyes
Facial
Feet
Femoral
Fingers
Forearm
Golf
Habit Change
Hamstrings
Hand
Hand Eye Coordination
Head
Hearing
Hip
Hip Labrum
Hypoglossal
Intercostal
Intestines
Isometric
Jaw
Knee
Lateral Femoral Cutaneous
Latissimus Dorsi (Lat)
LCL
Leg
Low Back
Lumbar
Mapping
MCL
Median
Meniscus
Metacarpals
metronome
Mid-Back
Mindfulness
Mobility
Mouth
Musculocutaneous
Nasal
Neck
Neurology
Nose
Nutrition
Obturator
Oculomotor
Optic
Pain Relief
Pelvic Floor
Pelvis
Performance
Peripheral Vision
Phalanges
Phrenic
Plantar Fascia
Popliteus
Posture
Power Generation
Quadriceps
Radial
Range of Motion
Reading/Research
Reflex
Rehab
Relaxation
Respiration
Ribs
Rotator Cuff
Sacroiliac
Sacrum
Saphenous
Scapula
Sciatic
Sensory
Shoulder
Shoulder Blade
Speed
Spinal Cord
Stability
Stamina
Stomach
Strength
Stretching
Suprascapular
Sural
Talus
Tarsals
Thoracic
Tibia
Tibial
TMJ
Toes
Tongue
Tractioning
Trap
Trapezius
Triceps
Trigeminal
Trochlear
Ulnar
Uncategorized
Vagus
Vertigo
Vestibular Training
Vestibulocochlear
Vision
Warm Up
Weight Loss
Wrist

Unlock 30 Days of Free Access to our exploratory course

0
Your Cart
Your cart is emptyReturn to Courses

Signup to receive the latest training resources

Also receive a free copy of our recommended reading list