HAND/WRIST
Think about all the little things you do every day, opening jars, carrying groceries, or
using a knife to cut food. All of these tasks rely heavily on your grip strength. As a Hand
Therapist, I've seen firsthand how pivotal grip is for maintaining independence and
enjoying a healthy and active life. It is fascinating how hand strength can also be used
as a fundamental metric for evaluating the function of our muscles and physical
capability as we age.
Why Should You Care About Grip Strength?
Grip strength isn't just about being able to grip hard. It's actually a significant indicator of
your overall health and well-being. Here's why it matters:
● Everyday tasks: From buttoning shirts to opening doors, strong hands make
daily tasks easier and help you maintain independence.
● Preventing injuries: Strong forearm and hand muscles can prevent and protect
you from conditions like tendonitis or carpal tunnel syndrome, especially if you
use your hands frequently.
● Healthy aging: Research indicates that grip strength can predict overall health
and longevity. Keeping your hands strong can help you stay active and
independent as you age. Several health conditions have been correlated with low
hand grip strength, e.g., fragility fractures, cardiovascular disease & type 2
diabetes.
● Recovery after injury: After an injury or surgery, making a fist and rebuilding
grip strength is a key step toward returning to your daily activities.
Four Simple Exercises to Improve Your Grip Strength
You don't need expensive equipment or hours in the gym to strengthen your hands.
Here are four easy, therapist approved exercises you can do at home:
1. Putty or ball Squeeze
Grab putty at a local dollar store or grab a soft tennis ball, squeeze firmly (without pain),
hold for 3-5 seconds, and release.
● Repeat: 10 times per hand; 1-2 times per day.
● Benefit: Strengthens overall hand and forearm muscles.
2. Rubber Band Extensions
Wrap a rubber band around your fingers and thumb. Open your fingers wide against the
resistance, then slowly close.
● Repeat: 10 times per hand; 1-2 times per day.
● Benefit: Strengthens muscles that balance grip strength and reduces stiffness.
3. Towel Twist
Take a dry or wet towel and twist it as if you're wringing water from it. Alternate twisting
directions.
● Repeat: 5 times each direction; 1-2 times per day.
● Benefit: Builds functional hand, wrist, and forearm strength.
4. Pinch Practice
Pinch a clothespin, stack of cards, or pick up small objects like a marble in between
your thumb and fingers. Hold firmly for 10 seconds.
● Repeat: 5 times per hand
● Benefit: Enhances fine motor skills, useful for writing and pinching small items.
When Should You Seek Medical attention?
If you experience pain, numbness, tingling, or a sudden decrease in strength, it's
important to reach out to your doctor or a Hand Therapist. Exercises shouldn't cause
pain, and early treatment can prevent further injuries.
Wrapping It Up
Having a strong grip is beneficial for everybody, not just athletes or fitness enthusiasts.
A few simple exercises daily can make a significant difference with your daily life, help
prevent injury, and support healthy aging.
If you have concerns or need more advice about your hand, reach out, we're here to help!
