Examples of exercises for the wrist, fingers and forearms include:
• Hold your hand palm up in front of you, elbow in at your side so that your arm forms a 90-degree angle, and make a fist. Hold onto your fist with the other hand, and using this as resistance, attempt to twist your fist. (If holding on to the right hand, twist it counter-clockwise, for the left hand, twist clockwise). Repeat with the other wrist. Next, hold your hand palm down, make a fist, and twist the wrist the other way. Repeat with the other hand. Try to go through a full range of motion. Wrist curls and twists may also be done using very light weights, such as 1- to 5-pound dumbbells.
• Pinch your index finger and thumb together tightly for 1-2 seconds, and then spread them out as far as possible. Repeat for each of the other fingers.
• Wrap a rubberband around your fingertips and spread out your fingers against the resistance.
• Squeeze a tennis ball or other rubber ball tightly in your hand and release.
• Lay a sheet of newspaper out on a table and, using just one hand, crumple it up into a ball. Start from one corner, keeping your hand stationary while using only your fingers to pull the paper into your fist. Once you’ve rolled up the entire sheet, squeeze it tightly until it is fully compacted. Repeat with a second sheet, using the other hand.
• Make a fist and hold it tight for 1-2 seconds. Then open your hands and spread your fingers out, striving to straighten each one as far as you can. Repeat.
• Attach a strong string or rope to the center of a stick. At the other end of the rope attach a light weight. Holding the bar on both ends, move the weight upward by using your wrist muscles to turn the bar.
Specific sports /activities
Some of the many sports-related activities that can benefit from good hand, wrist and forearm strength include:
Golf: The stronger your grip, the less effort it takes to hold the golf club, and the freer your arms are to contract and expand through your swing. Strengthening weaker fingers and wrists helps improve power and increase distance, and the risk of developing injuries like golfer's elbow and other overuse injuries is lessened.
Tennis: In this sport, the wrist and arm muscles experience a great deal of stress. With the swing, the upper body rotates first, followed by the shoulders, elbow and wrist. When contact is made, the wrist rotates and flexes. Taking steps to keep the hands, wrists and forearms strong allows for greater power and racquet control and lessens the risk of developing conditions such as tennis elbow.
Baseball: Overall arm strength translates into improved bat control and bat speed, which, in turn, results in better contact and more power. Pitchers need very strong hands, wrists and forearms to increase control, accuracy, velocity and ball movement, and to protect against repetitive strain injuries in the lower arm, and all players reduce the risk of developing wrist and elbow injuries like tendonitis.
Karate: Hand, wrist and forearm strength is important in martial arts, improving blocking ability, punching and/or grappling. While the legs, torso and back generate much of the power, to deliver a forceful, effective punch, strong hands, wrists and forearms are necessary. As with all sports, flexibility is also very important, both for performance and for preventing injury.
Play it safe
Strength-training exercises should be used as a preventive measure. It is not wise to attempt exercises if you have a pre-existing injury or are currently experiencing pain, numbness or other problems. As with any exercise program, injury risk increases when muscles are overtrained, so to be safe, start slowly with a limited number of repetitions and increase gradually over time.
Before beginning any type of exercise program, always check with your doctor. Once cleared to exercise, if you experience pain, dizziness, shortness of breath or nausea during or after physical activity, stop immediately and consult your physician.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.
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