Gymnastics for strengthening and healing hand joints: photo and video instructions. Gymnastics for the joints of the fingers Tibetan gymnastics for the fingers

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Every day our hands work. But we pay so little attention to the health, condition of the ligaments and skin of our hands. This comes back to us with cracking joints, a feeling of tension in the hands and deterioration of the skin. Hand exercises will help solve these problems.

Hand exercises are a solution to problems that have arisen, prevention of diseases of ligaments and joints, and for children they serve as a mechanism for the development of speech, fine motor skills, memory and attention. They are also actively used as a method of rehabilitation after strokes and traumatic brain injuries.

To perform joint gymnastics, no special conditions are required. Exercises aimed at strengthening the hand and fingers can be done even at the table. To increase their effectiveness, adhere to the following rules:

perform finger exercises regularly and systematically,
perform all complexes with both hands and at the same pace,
breathe freely without holding your breath,
do 2-3 repetitions of the complex during the day,
Don't get distracted, concentrate on the exercises.

Tibetan monks did not start the morning without exercising their hand joints. They recognized it as a miraculous way to restore energy and considered it a source of maintaining vitality. Scientific confirmation of this fact is the presence of many reflex cells on our palms.

Warm-up to relieve fatigue from your hands

Such charging will be especially relevant for those who work at a computer keyboard for a long time or fill out a lot of paperwork by hand. Even better, exercises for the hands are performed daily by every person to maintain healthy joints and preserve youthful skin. Let's move on to the exercises.

First, clench your hands into a fist and rotate them 10 times in each direction.
Clench your hand tightly into a fist and hold for a few seconds. Relax your hand. Repeat 10 times.
Pull the brush towards you as much as possible, then away from you. Do 5 times with each hand.
Make a fist, open and close your fingers alternately, making sure that the rest remain motionless.
Place your hands on a hard surface and lift each finger one at a time without lifting the others.

These light exercises serve as an excellent prevention of joint diseases and relieve fatigue from the hands after a hard day.

Exercises to strengthen your hands and fingers

Often people who start playing sports notice discomfort in their hands. Experienced athletes are familiar with this problem, they know the importance of strong hands when doing exercises with dumbbells, barbells and push-ups. The following exercises are aimed at the hands, their strengthening and mobility.

Gently bend your hands, clenched into a fist, at the wrist joint back and forth until you feel a pleasant stretch. Perform 5-10 times.
With your active hand, grasp the palm of your passive hand and move it to the sides, up and down. Perform 5-10 repetitions for each arm.
Cover the palm of the passive hand with the active hand, bend and straighten it at the wrist joint. Do this until you feel a pleasant stretch in the joint.
Place your elbows on the table, palms together. Smoothly lower your palms down, move your elbows in different directions. Do it 10 times.
Place the edge of your palm on a hard surface. Bend each finger as far as possible. Do it 5 times.
Place your palms together in a horizontal position. Bend the fingers of one hand, creating resistance with the other hand. Repeat 10 times.

Various devices will also help strengthen your hands. For example: an expander, a tennis ball, special elastic bands that need to be squeezed or stretched. Activities such as jumping rope, hanging on a horizontal bar, or modeling from plastic materials act as excellent gymnastics for the fingers.

Gymnastics to improve finger flexibility

Most of the time, joints work monotonously, not realizing their potential. As a result, movements lose speed, flexibility and agility. If you are faced with a loss of former hand mobility, exercises aimed at the hands and fingers will help you regain it.

Perform a light brush massage using cream or oil.
Clench your hands into fists and make circular movements in one direction 10 times and in the other.
Make an imaginary “snap” with each finger. Repeat 5-7 times.
Make circular movements with the pads of your fingers, pressing the pad of one finger tightly against the other. Start with the thumb and index finger and work your way up. Do 7 reps.
Alternately press the pads of one hand onto the pads of the other hand. Do 10 reps.
Smoothly clench your hand into a fist, then slowly unclench it. Repeat 10 times.
Alternately rotate each finger in one direction or the other. Do 5 times.

Children's finger exercises

The development of the hand in a child from 1 to 5 years old is facilitated by modeling from clay or plasticine, tying knots, assembling mosaics, and playing with a ball. With school-age children, due to their preparation for school and the heavy load on the hands while writing, it is important to do finger exercises.

Exercise "Cockerel". Clasp your palms together. With your left hand, press the back of your right hand. You should extend your palm, imitating the comb of a cockerel.
Exercise "Path". Place the thumb of one hand, nail side down, on the thumb of the other hand, creating two steps. Next, place all your fingers one by one with your tips on top of each other, simulating walking along a path.
Exercise "Centipede". Place your fingers on the edge of the table and, moving them, run to the other edge of the table.
Exercise "Elephant". The index and ring fingers, the thumb and little fingers are the legs of an elephant. Extend your middle finger like a trunk. The elephant must walk slowly, stepping with each foot in turn.
Exercise "Flanks". Make a fist. Straighten your palm and spread your fingers, clench and unclench them.
Exercise "Dough". We imitate the process of kneading the dough with our hands. The exercise is aimed at developing the hand.

To make finger exercises interesting for children, accompany the activity with funny stories or sounds.

Hand massage

Massage will be an excellent addition to exercises aimed at hand mobility. It has a positive effect on joints, muscles and skin.

When starting a massage, you should apply cream or oil to the skin of your hands. Start with light stroking of your hands. Then massage each finger and joint in a circular motion. Bend your index and middle fingers as if squeezing each finger. Make a circular stroking of the wrist joint. Finish the massage with light strokes.

Massage should be done in the evening, preferably before bed. Contraindications to massage include wounds, cracks in the skin, fungal diseases and increased body temperature.

By performing the exercises described above, you can maintain the health of your joints for a long time, prolong the youth and beauty of your hands. Fresh thoughts and vigor will be a pleasant addition. And our site will provide you with the opportunity to be healthy to your fingertips.

As you get older, it becomes more difficult to maintain memory and concentration. I propose several simple gymnastics exercises for the fingers with Tatyana Lisitskaya to prevent atherosclerosis, which leads to memory impairment and weakening of attention.

Gymnastics for the fingers is a wonderful thing for those who suffer from cerebral atherosclerosis and memory impairment. While practicing, you don’t just move your fingers, but become aware and control your actions, so gymnastics improves hand-eye coordination and concentration.
This is explained simply: the connection between the hands and the brain is cross, the right hand is connected to the left hemisphere, and the left hand is connected to the right. Thus, the distribution of energy occurs evenly (a tired, excited hemisphere will slow down, an unused hemisphere will wake up and become more active).

Finger gymnastics has its roots in ancient health systems, primarily Chinese wushu gymnastics and mudra yoga.

Gymnastics exercises for the fingers complement well the medicinal methods of treating atherosclerosis. Regularly performing finger exercises (daily or even twice a day) will allow you to better memorize poetry, master foreign languages, not forget the birthdays of your family and friends, remember the names of your favorite artists and writers: o)

The exercises are not complicated, but effective. Let's get started...

"Knitting"

The pad of the thumb of the right hand touches the index finger of the left hand, the pad of the thumb of the left hand touches the pad of the index finger of the right hand. Change position, repeat 10-20 times. Then the pad of the right thumb touches the middle finger, ring finger, and little finger. Repeat 10-20 times with each finger and change position.

"Oars"

Place your right palm on the back of your left palm in front of you, forming an irregular “boat”. The thumbs are open and stick out at the sides like oars. We rotate the “oars” alternately back and forth.

"Square"

The thumb of the right hand touches the index, middle, ring and little fingers of the left hand. At the same time, the thumb of the left hand touches the index, middle, ring and little fingers. Repeat 10 times.

"Boat"

Press your palms together and turn the “boat” so that the back of your right hand is facing you, covering your left palm. Then we raise our right palm up, forming a rectangle. The pad of the thumb of the right hand touches the index finger of the left. We change the position and make a rectangle with the left hand.
Repeat 10-20 times.

Gettyimages/Fotobank.ru

Gymnastics for fingers

Gymnastics for the fingers is a wonderful thing for those who suffer from cerebral atherosclerosis and memory impairment. While practicing, you don’t just move your fingers, but become aware and control your actions, so gymnastics improves hand-eye coordination and concentration. Let me explain: the connection between the hands and the brain is cross-connected, the right hand is connected to the left hemisphere, and the left hand is connected to the right. Thus, the distribution of energy occurs evenly (a tired, excited hemisphere will slow down, an unused hemisphere will wake up and become more active).

Mudra yoga for fingers

Finger gymnastics has its roots in ancient health systems, primarily mudra yoga (I have already written about mudras on the blog).

Gymnastics for fingers (VIDEO)

"Knitting"

"Oars"

"Square"

"Boat"

With Tatyana Lisitskaya in the fitness video library of the “LIVE!” club.

Osteoarthritis and arthritis are common diseases that prevent the fingers from working fully. When the joints are affected, the person suffers from severe pain. The course of such diseases can be different, but there are common consequences - the motor skills of the hands are impaired, especially with regard to fine motor skills.

It gets to the point where it is difficult for a person to pick up a small object or perform a movement that requires precision. You can’t sew; you can’t even fasten buttons. Such diseases must be treated in a comprehensive manner; in this regard, gymnastics for the fingers is important. It is noteworthy that such hand gymnastics has much in common with the well-known multi-finger gymnastics for children, only here we are talking about exercises for adults.

What should be the rules

The main goal of such therapeutic exercises is to ensure that there are no inflammatory processes, and the mobility of the fingers is not impaired and nothing hinders actions. Such therapeutic exercises are not difficult; the exercise is performed even at the table during the work process. It is noteworthy that in this case there is no need for the presence of an instructor for therapeutic and preventive exercises. However, you should not skip regular observations from a specialist; if this is not done, the consequences will be negative.

You can exercise every couple of hours, so during the day, a person can freely exercise at least 5 times. If possible, the number of approaches should be maximum, but you shouldn’t try too hard; you should rest between sets for at least two hours each time. Then the joint tissues will be able to recover in a short time.

The benefits of such exercises are also that blood circulation accelerates, then the blood quickly dissolves through the joints of the fingers. Namely, this often becomes the cause of inflammatory processes when blood does not flow into the fingers in sufficient quantities. The muscles are also trained, this is especially important for older people. Subsequently, the joint load is reduced, so that the fingers are positioned normally.

The following rules must be observed:

classes should be held in a slow, smooth manner, the wrist muscles should not strain too much;
if the disease is in the acute phase, then intensive exercise should be abandoned during this period. And you can start them again when the pain has subsided and nothing will interfere with your exercises;
it is important to perform exercises with both hands, and it does not matter whether one hand is affected by the disease or two;
you need to breathe arbitrarily, the conditions should be as comfortable as possible, everything is done in a relaxed manner;
The temperature in the room matters - it must be thoroughly ventilated, but the room should not be cold, but warm. If this is not done, your fingers will quickly freeze and even become numb;
It would be a good idea to warm up your hands properly before doing the exercises. For such purposes, you can use a hot heating pad or simply heated water. However, you must dry your hands thoroughly afterwards; if this is not done, they will quickly cool down and freeze;
Whatever exercises you perform, you don’t want them to cause severe pain. But mild pain often occurs, this is the specificity of the disease;
classes can be carried out independently, but in any case regular medical supervision is necessary. The attending physician must know everything about the specifics of not only the disease, but also the nature of the exercises performed;
the load should increase, but this should be done in a gradual manner; you should not count on a quick recovery, such a process is lengthy.

What exercises are performed

The fingers are alternately clenched and unclenched into a fist, the clenched fist is left in this position for 30 seconds, then the palms must be quickly opened and the fingers spread wide apart.
All fingers on the hand are touched in turn by the thumb.
The palm is pressed as tightly as possible against the surface of the table in such a way as if a fan is being formed, after which they move back.
The palms are lowered onto the table, the fingers are raised one by one, and then they rise and rotate in different directions.
All fingers are bent as much as possible, so that their tips touch the tubercles of the palms.

It should also be noted that you can get rid of arthritis and arthrosis by doing handicrafts, modeling from plasticine or clay. You can also take a magic course, it’s not that difficult, and it’s very good for your hands.

How to massage your hands

As already mentioned, to achieve positive results, an integrated approach is required. In this regard, a special massage that helps your hands move better will be an excellent addition to the exercises. If done properly, there will be no problems with joints, skin and muscles.

Before starting the massage, your hands should be thoroughly lubricated with cream; you can use oil for these purposes. The first movements should be stroking, then each finger is thoroughly massaged, the movements should be circular. The massage ends with everything being lightly stroked.

Regarding the timing of the massage, it is highly recommended to perform it in the evening hours, before going to bed. If there are wounds, cracks, or fungal diseases on the hands, then such a procedure should be abandoned until all these sores are completely cured. It’s also not worth doing a massage at high temperatures; there will definitely be no positive effect from it.

If you follow all the recommendations presented and are not lazy when doing exercises, then healthy joints will remain for a long time. And who doesn’t want to always have young, well-groomed and most importantly healthy hands? And it’s important to immediately tune in to a positive mood, then everything will definitely work out.

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