Best Drills for Improving Hand Strength in Sports
Every day you utilize your hands for various tasks, yet you might not consider strengthening them by exercising them. However, you may increase your flexibility and grip by performing easy and best hand and wrist workouts, which will make daily tasks easier. If you have arthritis or are recuperating from an injury, hand strengthening exercises may also be beneficial, but first speak to your doctor or a physical therapist.
Touching your thumb to palm: best hand drills
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Stretch out your arm so that you can see your extended palm fingers. Put your thumb in full contact with your palm so that the tip of your thumb is close to the base of your pinky. After holding it in place for 5–10 seconds, return to the starting position by extending your thumb.
After completing 10 reps, switch to the other hand. Perform three sets per hand each day.
Curl your fingers and thumb
Your hand should be held out with your fingers extended and your thumb pointing in your direction. Keep your thumb extended, but press the tips of your fingers together. Repeat ten times while holding for 5–10 seconds at a time. Repeat the drill while switching hands.
Finish three sets per hand each day.
This exercise can also be done in combination. To finish a rep, curl your fingers, open your hand, make a closed fist (while keeping your thumb extended), and then open your hand once again.
Add a straight fist to each rep to turn it into a triple combination exercise by placing your fingertips flat against the base of your hand.
Touch your thumb to every finger-tip: best hand drills
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Pinch the thumb and index finger pads together with an open hand, palm facing you. Open your hand, then contact your thumb and middle finger after holding for 5 seconds. Work your way backwards to your index finger after completing the technique with your ring and pinky. One set is complete after this.
Perform three sets with each hand.
Open and close your hand
With your hand extended and positioned as though you were attempting to sever the table in half, place your forearm on a table. Make a full fist with your fingers, thumb, and hand; hold it for five seconds; and then release. Ten reps are completed, then swap hands.
Alternately, you can perform the repetitions without a table by holding your upper arm at your side and bending your elbow 90 degrees.
With each hand, try to complete 3 sets each day.
Extend rubber band wrapped around hand
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With your hand extended and positioned as though you were attempting to sever the table in half, place your forearm on a table. Make a full fist with your fingers, thumb, and hand; hold it for five seconds; and then release. Ten reps are completed, then swap hands.
Alternately, you can perform the repetitions without a table by holding your upper arm at your side and bending your elbow 90 degrees.
With each hand, try to complete 3 sets each day.
Bend your wrist: best hand drills
Your forearm should be flat on the table, with your fingers and thumb extended. Bend your wrist to the left, hold for five seconds, and then return to the beginning position while keeping your forearm stiff and your palm flat on the table. In order to complete 1 rep, bend your wrist to the right for 5 seconds, then bring it back.
Change hands after 10 repetitions. Every day, perform three sets with each hand.
Palm up and down: best hand drills
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Again, place your forearm flat on the table with your fingers extended and your palm flat. Turn your hand over so that the palm is facing down and twist your wrist until the back of your hand is flat on the table. Hold for 2 seconds. Ten times each, then switch hands.
Every day, do 3 sets with each hand.
Chop your wrist up and down on a table
Position your hand with the fingers outstretched in a chopping motion. Your wrist and hand should stretch over the side of the table as you lay your forearm down there. While keeping your forearm stiff, chop downward with your wrist. To complete 1 rep, hold the downward chop for 5 seconds, go to the starting position for 5 seconds, then chop upward for 5 seconds.
Fold a tea towel or sock and place it under your arm at the point where your forearm hits the edge of the table if you have any soreness there.
One set should consist of 10 reps, and each hand should receive 3 sets every day.
Lower and lift your open palm: best hand drills
Once more extend your wrist and hand over the edge of the table, but this time position your palm so that it is towards the ground instead of upward. Maintaining a firm forearm on the table, bend your wrist downward for five seconds before returning to the beginning position. To complete a rep, extend your wrist upward for 5 seconds before returning to the starting position.
If you have pain where your lower forearm contacts the edge of the table, place a towel or sock under it.
Do three sets of 10 repetitions for each hand each day.
Add hand weights
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Almost all wrist exercises can be modified for use with hand weights; however, to lower the risk of injury, start with a very little weight. Try these things:
Skip the table and tuck your elbow to your side for wrist bends that go from side to side. While retaining the weight in your hand, swivel your wrist in both directions.
Similarly, instead of resting your forearm on a table when performing palm flips, tuck your elbow to your side. As you rotate your hand back and forth, hold on to the weight in your hand.
When performing wrist chops, hold the weight in your hand while extending your wrist and hand off the end of the table like before.
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