Ligaments function as a fixator for bones and joints. Over time, without proper training, they are amenable to age-related changes, increasing the risk of injury. Therefore, the ligaments need to be strengthened. For a healthy ligament-tendon complex, exercise will be the most effective way to strengthen.

Exercises are general strengthening and designed specifically for the work of individual ligaments. General strengthening ones include, for example, push-ups from the floor in various variations (on the palms, on the fists, on the fingers, alternating hands, from the position – handstand, etc.), pull-ups on the crossbar in various positions (you can just hang).
Specific exercises strengthen the ligaments of the shoulder, elbow, and wrist joints and often include the use of dumbbells and an expander.
Strengthening of the shoulder ligaments:

– take the dumbbells in your hands, pull them forward in front of you (the angle between the outstretched arm and the body is 90 degrees) and hold in this position for as long as possible;
– Take a push-up position, lower yourself on your hands so that the forearm is perpendicular to the body, and hold the body in this position for as long as you can.

Strengthening the ligaments of the elbow joints:

– perform a dumbbell curl – standing or sitting, feet shoulder-width apart, hold the dumbbells in lowered hands with palms inward, raise your arm from the dumbbells to a position where the elbow forms a 90-degree angle, then return the arm to its original position (note – during lifting, when the forearm is parallel to the floor, it is necessary to turn the hand outward, and lowering the hand, turn in the reverse order – if the hand is not turned, then the load will go to the wrist);
– take dumbbells, raise them to the biceps and hold as long as you can;
– Take a push-up position, lower yourself on your hands so that the forearm is perpendicular to the body, and hold the body in this position for as long as you can.

Strengthening the ligaments of the hands / fingers:

– squeeze the expander or rubber ball;
– as a variation of the previous exercise, you can do this – put a newspaper on the table and crumple it until it turns into a lump (at the same time, do not tear your forearms off the surface of the table, and keep your hands in the palm down position);
– sit on a chair, take dumbbells, put your hands on your knees (so that your forearms lie parallel to the legs), raise and lower the dumbbells with the hands, make circular movements (rotation of the hands);
– in a standing position, take dumbbells and, lowering your arms down, perform rotations with your hands;
– take a stance lying on your fists (you can on a carpet, blanket or other soft surface), just stand in this position or do push-ups from the floor (you can reduce the load by standing on your feet at an angle to the wall and rest your fists on it);
– take the position as in the previous exercise and raise your hands in turn.

It is necessary to start classes, especially if you have not trained before, with minimal loads. It is necessary to increase the time of exercise and load gradually. Training will be most effective if carried out regularly (at least twice a week).