How to Strengthen the Hand & Wrist
Hand and wrist strength is not only important for success in many daily tasks, but strengthening the hands and wrists may prevent carpal tunnel syndrome. Carpal tunnel syndrome causes pain and inflammation and usually affects workers who use their hands a lot, such as factory workers and office workers.
Strengthening the hand and wrist may be done at home or at work, using simple techniques and tools.
Instructions
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1
Hold a tennis ball in your hand. Squeeze it as hard as you can without feeling pain. Hold this for 5 seconds, as advised by physioadvisor.com.au, and then release. Do this a total of 10 times per hand, and do this set every day.
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2
Place Chinese hand balls in your hand, palm facing up and forearm extended. Your arm should be bent at the elbow, with the forearm parallel to the ground. Using your fingers, keep the balls touching and rotate them around the surface of your palm. Do this for at least 2 minutes per hand, once a day.
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3
Clench your hand into a tight fist. Release and spread your fingers as wide as they will go. Repeat this 5 times per hand, once a day.
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4
Sit down on a solid surface, such as a weight bench or hard chair. Hold a 1 lb. hand weight in your hand, with your palm facing up and your forearm, from the wrist up, resting on your thigh. Gripping the weight, gently curl it up and towards you. Repeat this 5 times per wrist to start with, and do it daily.
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5
Fill a bucket full of sand. Make a loose fist and insert your fist into the sand. Spread your fingers apart and outward, flexing your hand slowly, as advised by hyperstrike.com. Repeat this up to 5 times per hand, at first, gradually increasing the number of times you can do it.
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Tips & Warnings
You can use a can of food or a small bottle of water in place of hand weights.
There are many other exercise tools and methods used to develop hand, wrist and finger strength, including fingertip pushups. Some of these may be too difficult for beginners, however. You must start out slowly and build your way up or you very likely face injury.
