When it comes to muscle building, we are always concerned about going to the gym and lifting heavy weights. And what happens after a few days of lifting? We begin to feel pain in our hands or wrists. Do you know why this happens? This doesn’t occur because you haven’t warmed up properly but because your hands and wrists lack strength and have limited mobility. Wrist pain is a serious problem among lifters and can make daily activities difficult and painful. If the pain is not treated, it can worsen and lead to carpal tunnel syndrome.
Luckily, there are exercises and stretches that can help strengthen hand muscles, including the wrist and fingers. The best thing about these exercises is that they are simple to perform, and even a beginner can do them. So before you get ready for your next workout, make sure to include all of these exercises in your warm-up routine.
Hand Exercises To Gain Strength
Make A Fist
When you feel stiffness in your hand, make a fist and try to hold it for at least 30 seconds. Your fingers, wrist, and even your forearm are all targeted by the fist. Making fists on a regular basis can improve your hand's range of motion. The only thing to remember is to increase the hold time after each week for the best results.
Wrist Rotation
Are you experiencing wrist pain while lifting weights? You should try wrist rotations. Wrist rotation is one of the simplest and most effective exercises for wrist strengthening. Incorporating wrist rotation into your warm-up routine can help you improve blood circulation, increase mobility, and strengthen your tendons. The only thing to remember is to do one hand at a time, as this will aid in better mind-muscle connection. To begin moving your wrist clockwise and end with an anticlockwise movement.
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Prayer Position Stretch
One of the best hand stretches is the prayer position stretch. It works the hand muscles as well as the forearms and increases range of motion. The prayer stretch, when done regularly, can also help to reduce lower back pain and prevent future back injuries.
Finger Stretching
Training our fingers is essential because they are the ones that are used the most throughout the day. When it comes to increasing finger strength and mobility, finger stretching is the best option. The best part about working your fingers is that it improves your grip strength and allows you to lift weights with better form. The only thing to remember is to place your hand on a surface and then stretch your fingers.
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Pro-tip
Stretches and moves should always be done slowly, with the goal of making a mind-muscle connection. Consult your doctor before beginning any hand exercise, as mobility exercises like the ones listed above may not be appropriate for everyone, especially those with joint replacements or chronic pain.
Image Credit: Freepik
