Finger, Hand and Wrist Exercises

Finger, Hand and Wrist Exercises
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Finger, Hand and Wrist Exercises

Most hand and wrist injuries happen during the course of a fall. We reach out to stop ourselves from falling by instinct. Sometimes wrist, finger and hand injuries can occur. You can strengthen your hands, wrists and fingers to help prevent injury or speed recovery from an injury. If you have suffered an injury, see your doctor and talk to him or her about some gentle exercises. Start with simple exercises and progress slowly to avoid exacerbating a finger, hand or wrist injury. If you haven't injured yourself, regular exercise should help to increase flexibility and strength to reduce the chances of an injury.

Finger, Hand and Wrist Exercises

To increase wrist flexibility, begin with the prayer stretch exercise. Stand up straight and press your palms together in front of your chest. Keep your fingers close together. Slowly lower your hands until you feel the muscles and tendons in your wrist begin to stretch. Don't force your hands down and stop if you feel pain. You should feel a gentle tugging pressure. Hold this position for up to 5 seconds and then relax. As your strength and flexibility increases, add to the length of time you hold the position.

Finger, Hand and Wrist Exercises
Finger, Hand and Wrist Exercises

Flexing and extending your wrist is one of the best ways to increase the up and down range of motion in the wrist. Rest your arm on a table beside a chair and allow your hand to hang over the edge of the table. Bend your wrist down toward the floor until you feel the muscles and tendons begin to stretch. Hold the position for 5 seconds and then raise your hand straight up toward the ceiling until you feel the stretch and hold this position for 5 seconds. Keep your fingers close together during this exercise. Repeat this exercise with the other hand.

Increase side-to-side range of motion rotating the wrist left and right. Sit up straight in a chair and allow your arm to hang over the arm of the chair or rest your forearm on a table with your arm hanging off the side. Turn your hand at the wrist to the left until you feel the muscles pulling slightly. Hold the position for 5 seconds and then turn your wrist to the right and hold it for 5 seconds. Gradually increase the range of motion and time you hold the exercise position as your flexibility increases.

Don't forget to exercise your fingers. People who do a lot of typing like data entry clerks and writers often experience sore, stiff and tired fingers. Perform finger exercises anytime your fingers begin to feel tired or tight. Sit up straight in your chair. Hold your hands straight out in front of you, but do not lock your elbows. Open your hand and spread your fingers as far apart as possible for at least 5 seconds. Next, close your fingers into a tight fist and hold for 5 seconds.

Finger, Hand and Wrist Exercises
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Coaching Kids - Top 10 Core Body Exercises

Coaching Kids - Top 10 Core Body Exercises
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Coaching Kids - Top 10 Core Body Exercises

Learning to control the position of the lower (lumbar) spine during forceful movements will allow kids to correctly perform any series of core body exercises which will not only enhance their up coming season of sport it will make them less susceptible to injury. The teaching off the skill "zipping up" or hollowing of the abdominals that ensures that the spine is in a neutral position will then allow you to move onto the successful instruction of the following movements. This sequence of exercises will: improve their posture, improve your balance and co-ordination, re balance muscles, develop core strength, enhance flexibility and strength, lengthen your muscles and teach the kids to identify and be familiar with how their own bodies work.

Coaching Kids - Top 10 Core Body Exercises

A combination of Pilates exercises and Yoga poses are challenging yet incredibly rewarding if they are practiced at regular intervals.

Coaching Kids - Top 10 Core Body Exercises
Coaching Kids - Top 10 Core Body Exercises

Plank Tree Downward and Upward Dog Boat Win screen Wipers Crane Salute the Sun Revolved Triangle 1 arm 1 leg push up 1 Leg King Pigeon

All kids can start with modified versions and each week try to improve on their hold times, number of repetitions, and/or move to the next level ie. simpler version of 1 leg 1 arm push up begins with 1 arm 1 leg on knee. Giving kids a handout with the sequence set out in pictures is a handy tool for them to refer to particularly when they complete the sequence in their own time. Also writing down goals for them to achieve within certain time frame ie. Within 8 weeks you must hold the plank for 2 minutes, is a sure fire way to ignite the competitiveness within them.

Coaching Kids - Top 10 Core Body Exercises
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4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

Video Clips. Duration : 2.08 Mins.

4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

Visit http://hardtimeshardbodies.com and Claim Your FREE muscle building PDF reports to build muscle and lose belly fat FAST. In this video you'll see four m...

4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

4 Men's Exercises to Lose Belly Fat Fast for Men Workout IX

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Visit http://hardtimeshardbodies.com and Claim Your FREE muscle building PDF reports to build muscle and lose belly fat FAST. In this video you'll see four m...

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Hand Speed Workout - 5 Exercises to Increase Punching Power

Hand Speed Workout - 5 Exercises to Increase Punching Power
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Hand Speed Workout - 5 Exercises to Increase Punching Power

If there's one thing you take from this article, let it be that power is a result of the combination of strength and speed (strength + speed = power). When designing a training program to improve hand speed and punching power, you can't have a one-dimensional view on things. Your exercise selection and training parameters (reps, contraction speed, rest etc.) should be varied for optimal results.

Hand Speed Workout - 5 Exercises to Increase Punching Power

Before I got into martial arts, my chest workouts consisted of the standard decline, flat and incline pressing movements and occasionally, I'd throw in a cable fly exercise to finish off. Now that my priorities have shifted from bodybuilding to hand speed and punching power, my workout goes something like this.

Hand Speed Workout - 5 Exercises to Increase Punching Power
Hand Speed Workout - 5 Exercises to Increase Punching Power

Flat Barbell Press

I start things off with the barbell bench press exercise and I'll go relatively heavy. The purpose of this is to develop maximum strength (recall that punching power is a result of strength and speed). If you can, attach chains or resistance bands to the end of the barbell as doing so will provide additional resistance as you drive the barbell upwards.

Hand speed & punching power exercise guidelines

5 Sets Gradually increase the weight Repetitions = 10,8,6,4,1-2 Rest = 2-4 minutes (heavier load = longer rest)
Smith Machine Throws

This is a great exercise for hand speed and punching power as it's done in an explosive fashion. For this exercise, you would use only around 25% of what you would normally use for your regular sets. As for the execution, you basically toss it up as high as you can, catch it, quickly lower the barbell towards the chest (don't go beyond a 90 degree angle) and toss the barbell up again. For the greatest improvements in hand speed and punching power, the movement should be done as quickly as possible.

Hand speed & punching power exercise guidelines

3 Sets 6-8 repetitions per set Rest = 3 minutes
Plyometric Push Ups

Yet another great exercise for hand speed and punching power is the plyometric push up. To perform the exercise, you will need to find two of the steps used in aerobics classes and position them between 4-6 feet apart (depending on the length of your arms). You start in a push up position with 1 hand placed atop each bench. When you're ready, push off and move your hands to a position between the steps. Without hesitation, explode upwards and move your hands back atop the steps.

Hand speed & punching power exercise guidelines

3 sets As many reps as possible (to make it harder, increase the height of the steps) Rest interval = 3 minutes
Resistance Band Punches

This is about as functional as it gets. Resistance band punches are excellent for hand speed and punching power as you're simply punching against resistance. To perform the exercise, all you do is wrap a couple resistance bands around the bar on a pulley station (or anything that's shoulder height). You then grasp the handles and ensure that the bands are positioned under your arms. From there, it's easy - you shadowbox. If I have a workout partner, I'll get him to hold some pads for me. It's actually pretty fun. As you fatigue, you simply drop one band and continue the exercise (providing your using more than one resistance band).

Hand speed & punching power exercise guidelines

3 rounds 1 minute each 1 minute rest
Freemotion Hooks

I perform this exercise on the freemotion cable machine. Not every gym has one of these. If yours does, then I guess you're in luck. The resistance band exercise worked on hand speed and punching power for your straight shots while this exercise is designed to train your hand speed and punching power on your hooks. The freemotion hook exercise is also great for developing rotary power within your core.

Hand speed & punching power exercise guidelines

3 sets (each arm) 10 repetitions Rest = 1 minute

So there you have it. Five easy-to-implement exercises for hand speed and punching power. Give them a try and you should see noticeable hand speed and punching power improvements within only a few weeks.

Hand Speed Workout - 5 Exercises to Increase Punching Power
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