To have beautiful and well-groomed hands, it is not enough just to perform cosmetic procedures and do manicures, the hands need regular training that strengthens the muscles and develops the phalanges of the fingers. The thing is that every day our hands are faced with loads, and without proper preparation, there may be a feeling of fatigue, pain in the hands and fingers, as well as a significant deterioration in the condition of the skin on the hands, which, for sure, will upset most women. In addition, many exercises are also aimed at coordination of movements and motor skills, which is an additional advantage of such exercises. Thanks to regular hand training, you can prevent the development of arthritis, which brings a lot of inconvenience with age. There are a number of exercises aimed at different results. Some of them strengthen muscles, some ligaments, some relieve fatigue from the hands, and some increase the flexibility of the hands. Let’s take a closer look at each of the sets of exercises.
Warm up
First, stretch the muscles and ligaments on the fingers so that the exercises are as effective as possible and the muscles are warmed up. Perform several quick contractions and extensions of the fingers, clasping them into fists. After that, leaving your hand in a fist, straighten each finger in turn at the same fast pace, starting with the thumb and ending with the little finger, and when the palm is fully open, do the exercise in reverse order, again gathering all the fingers into a fist. Perform such a warm-up on both hands, and then proceed to the main exercises.
Gymnastics for fingers
Bend the index finger of the right hand and wrap it around the thumb of the left. Now pull it towards you with force, resisting with your thumb. Do this exercise with each finger, then change your hand and repeat the exercise. When doing it, you should feel a strong tension in the fingers of your right hand. After doing the exercise with each finger, tightly grasp the thumb of one hand with four fingers of the other and try to pull it towards you, while resisting with your thumb. Change hands and do the same exercise.
Clench your left hand into a fist and place your right palm down on it with straightened fingers. With maximum effort, clench your fist with your right hand and straighten your palm again. Make 10-15 repetitions, then change hands.
Straighten your palm with your fingers up, connecting them together, move your thumb as far as possible to the side, then run it across your palm until you touch the little finger pad, and return to its original position. Do the exercise 10 times with each hand. Such movements will strengthen the muscles of the finger, palm and wrist, as well as improve the flexibility of the joints.
Spread the fingers of both hands as wide as possible, then connect them together, touching only with the pads of the corresponding fingers. The palms should not touch and should be kept as far apart as possible. Now, with maximum effort, put pressure on your fingers, trying to press them together as much as possible. Perform the exercise first with slightly bent, and then with straight fingers. In the second option, you should feel the tension of the muscles at the base of the fingers. But do not overdo it so as not to damage the joints.
Ligament Strengthening Exercises
Ligaments play the role of a retainer of the joints and bones of the fingers. Over time, they lose their firmness and elasticity, which can lead to injury. To prevent this, special exercises that need to be done regularly will help. They will be able to strengthen and restore ligaments in the shortest possible time.
To perform the simplest, but one of the most effective exercises to strengthen the ligaments of the hands and fingers, you will need an additional device, which can be an expander or a small rubber ball. Just take it in your hand, clasping it with all the fingers of your hand, and squeeze and unclench it at a slow speed until you feel fatigue in your fingers and wrist.
If there is no expander or ball at hand, you can replace them with plain paper. Just take a newspaper or some other paper and crumple it until you get a tight ball. At the same time, the hands should lie on the table, and the hands should be turned palms down.
To increase efficiency, you can use dumbbells by doing the following exercises. Sit on a chair, bend your knees and put your hands on them, taking dumbbells weighing 1 kilogram each in them. Turn your hands palms up and lift the dumbbells, working exclusively with your wrist, above which the hands should not come off the surface of the legs. After doing this exercise 10-15 times, expand the brushes palms down, while continuing to hold the dumbbells, and do 10-15 lifts in this position.
Flexibility exercises
The flexibility of fingers and hands is useful not only in certain professions, but also in everyday life. By developing flexibility, you can tighten the skin on your hands and forget about what numbness in the limbs is. The following exercises will help you with this.
Take your hands behind your back and clasp them there in the castle, spread your legs shoulder-width apart. Taking a deep breath and slightly tilting the body forward, put your hands behind your back as far as possible, while raising them up and opening your palms outward. When performing the exercise, all joints of the fingers and hand should be stretched. Having reached the maximum point, linger in this position for a few seconds, after which, as you exhale, return to the starting position.
Place your palms on the table with your fingers interlaced. In turn, starting with the little finger, spread your fingers as wide as possible, and then do the exercise in the opposite direction. Do it several times alternately with each hand, and then try to perform it simultaneously with both hands. From the first time, you may not be able to fully open all your fingers, but over time, regular training will solve this problem.
Interlock the fingers of the same name alternately with each other and pull them as far as possible in different directions. Do this with each finger, moving from the little finger to the thumb and back.
Fatigue Relief Exercises
Throughout most of the day, our hands are in tension, we write, take and hold various objects in our hands, open and close doorknobs, type on the keyboard and much more. By evening, the muscles are significantly tired and require relaxation. To do this, there are special exercises that will help relieve fatigue from the hands.
Stand up straight, put your legs together, stretch your arms in front of you at chest level. Bend your arms at the wrist to the maximum point, pointing your fingers up and down. Do this exercise 10 times, then perform several circular movements with the brushes, turning them first towards each other, and then in the opposite direction. The arms should remain extended forward parallel to the floor.
Make your fingers into a fist, but do not squeeze them tightly, then sharply open your palm, spreading your fingers to the sides as wide as possible to feel tension in the muscles, and hold them in this state for several seconds, then again connect them into a fist. Do this several times, take a break and repeat the exercise again.
The final exercise in this complex will be shaking hands. Relax them so that the brushes hang freely at the bottom, then shake your hands as if shaking them off the water. In this case, the brushes should be as relaxed as possible. Do a few shakes, and you will immediately feel how your hands have become more mobile, and fatigue has disappeared.
Performing the proposed exercises daily, you can preserve the beauty and youth of your hands for many years, as well as avoid the development of various diseases.