Gymnastics for fingers that cannot bend. Train your brain with finger exercises

Exercises for training the muscles of the fingers are not always included in general training programs. However, strengthening this muscle is very important and useful, including for people who are seriously involved in martial arts or other sports. This material is intended to deepen knowledge about various ways to train the hands, both to strengthen them and to maintain tone.

These simple exercises are recommended to be performed daily as a warm-up and to maintain muscle tone. Since they do not require any special equipment, they can be done anywhere, for example, at the workplace or at the institute. If the correct technique is followed, they are absolutely safe for health.

1) A simple and effective exercise that everyone knows is fanning out the fingers to the sides. You need to try to make maximum effort and move your fingers as wide as possible. Fix the final position for 3 to 5 seconds. The exercise is performed 3 times; it can be done simultaneously with two joined palms.

2) Bend your fingers into a fist so that it is not completely closed, then tense the muscles as much as possible. Fix the final position for 3 to 5 seconds. The exercise is performed 3 times.

3) The starting position is similar to the initial stage of the previous exercise. Tighten your finger muscles as much as possible, as if making an effort to unclench your fist. Hold this position for 3 to 5 seconds, repeat 3 times.

4) Press your palms against each other with as much force as possible. The number of approaches and time to complete the exercise are similar to the previous options.

5) Alternately hook the fingers of one hand with the fingers of the other into the lock, starting with the thumbs, and try to break this clutch. Perform 3 sets of 3 seconds.

6) Alternately press the fingers of one hand into the palm of the other. Perform 3 sets of 3 seconds on each finger.

7) Alternately squeeze each finger of your hand with your thumb, folding it into a position similar to the original one for the famous click. The execution time is 3 seconds per finger.

Exercises to strengthen the muscles of the fingers

General rules for performing exercises to strengthen finger muscles:

• The rest time between approaches in one exercise should not exceed 1 minute.
• The pause between approaches in one endurance exercise can be up to 2 minutes.
• Before performing the exercises, you must do a thorough warm-up. Before each new repetition of the exercise, you also need to stretch and flex your fingers.
• To avoid injury, you need to carefully monitor your sensations during exercises and avoid discomfort and pain.

Exercises

1) Finger trainer. This exercise is very popular among rock climbers. This must be done very carefully to avoid damage. Requires preliminary warm-up. Perform large holds first. One approach should take 15 to 20 seconds. The pause between approaches is 1 minute. Unfortunately, a machine for performing this exercise cannot be found in every gym.

2) Performing a finger hang. It is better to place a piece of cloth under your fingers. Perform as many sets as possible for 15 seconds.

3) Performing an open-grip hang. The execution time is 1 minute; for convenience, it is better to use a thick crossbar. The exercise is effective and safe for your fingers. To increase the load, you can hang on one hand alternately.

4) Perform wrist rotation using weights, for example, a mace, a sledgehammer or even a heavy book. Performed on a flat horizontal surface. Pay attention to the quality of your grip. The number of repetitions in a set is 20 turns, the number of sets is 3.

5) Wrist flexion. Starting position - the forearm is located on a horizontal surface, the hand with a weight clamped with a direct grip hangs down. The amplitude of movement is until the brush reaches a horizontal surface. To reduce time, you can perform it with both hands at the same time using a barbell.

6) Exercise with an expander. The simulator, as well as the number of sets and repetitions, is selected individually.

7) Curling your fingers with a barbell, using an underhand grip. This exercise also effectively strengthens. Starting position - forearms lie on a horizontal surface, hands squeezing the barbell with an underhand grip hang freely over the edge. Raise and lower the barbell, fixing at the top and bottom points. Opening your palms in the lower position increases the effectiveness of the exercise.

8) Rotational movements with a stick with suspensions. A gymnastic or any other stick is used as a simulator, to which a rope is tied. A weight is suspended from the other end of the rope. Take the stick with a medium grip and twist the rope by rotating the bar. Having raised the load to the maximum point, begin to slowly unwind the rope. Make sure that all work is done only with brushes.

Finger exercises borrowed from sports games

1) Perform wall falls. Starting position: standing parallel to the wall at a distance of 1-1.5 meters. Fall towards the wall in a position similar to the emphasis lying on your fingers.

2) Squeezing the ball. Apply as much pressure as possible on the tennis ball with your fingertips, avoiding touching with your palm.

3) Rolling balls. 2-3 small balls to move in your fingers in a free manner. You can use sand-weighted ping pong balls.

Exercises for developing finger strength, borrowed from martial arts

1) Pull-ups. Performed on the fingers; as you master the exercise, you can use additional weights.

2) Perform push-ups on your fingertips. This exercise must be performed very carefully so as not to damage the joints. Be sure to warm up first. Fold your fingers so that they form a wide bowl. As you master the exercise, you can complicate it with several options: use one rather than two hands as support, reduce the number of supporting fingers, or raise your legs on a support.

3) Raising a container of water with an upper hand grip. Starting position - arm down. Raise to navel level. Increase the amount of fluid as your training level increases.

4) Pulling a stick out of the ground, which is previously driven there by 6 cm. Perform using the strength of your fingers.

5) Tossing the shot. Hold the core with an upper grip. The weight and size of the core are selected individually and gradually change upward.

6) Strikes with open fingers into loose or loose surfaces. You can use mounds of sand or cereals as a training device. As your training increases, you can move on to harder materials, such as cardboard, plywood and wood or tin sheets. This exercise is used in martial arts and an important part of it is creating a certain mood. When performing it, you should concentrate on thoughts about the penetration of your hand through the plane.

Special gripping techniques in power sports

The following techniques were well known to athletes of the old school, but are now needlessly forgotten.

1) Using special thickened barbells instead of the usual ones helps strengthen the muscles of the fingers. This type of neck is quite rare now, so you can try to make a thickening on the neck using improvised materials. For example, you can wrap it in several layers with adhesive tape or adhesive tape. A significant amount of consumables will more than pay for itself by increasing the strength of the finger muscles. This simple technique gives truly colossal results, because the muscles of the hands are worked as a side effect in all presses and rows.

2) As weighting agents, you can use various household items, the shape of which is not very convenient for gripping. For example, lifting bags with contents, barrels and other things is easier for a person than classic bodybuilding exercises. Meanwhile, they help to work out almost all muscle groups and especially the muscles of the fingers.

You can learn more about the old school training system in the book “Dinosaur Training,” written by Kubik Brooks. This work details interesting and proven training methods. You can view the book on our website.

The methods for training the muscles of the fingers outlined in the material can be discussed on our forum. Here you can also get answers to your questions.

We wish you a wonderful mood and achievements in sports!

Exercises for wrists, fingers and elbows - Video

Our hands work every day. But we pay very little attention to the condition of the ligaments, the health and skin on them. This comes back to us with a feeling of constant tension in the hands, cracking joints, as well as a deterioration in appearance. These problems will help to solve for the hands (physical therapy).

This is a solution to emerging problems, an excellent prevention of diseases of joints and ligaments, while for children they are a mechanism for the development of fine motor skills, speech, attention and memory. During rehabilitation, exercises for the hands and fingers are used in the following cases: stroke, traumatic brain injury.

No special conditions are required for their implementation. Exercises to strengthen your hands and fingers can be done even while sitting at a table. In order to increase their effectiveness, follow simple rules:

• do all the complexes at the same pace with both hands;
• perform exercises systematically and regularly;
• do a couple of repetitions of the complex during the day;
• without holding your breath, breathe freely;
• concentrate on each exercise, do not get distracted.

Tibetan monks began every morning by doing exercises for their hands and fingers. They recognized them as a miraculous method for restoring the flow of energy, in addition, they considered them a source of maintaining the necessary vitality. The presence of a huge number of reflex cells on the palms serves as scientific confirmation of this fact.

Relieving fatigue

These exercises for fingers and hands are recommended for people who work at a computer keyboard for a long time or fill out a lot of paperwork by hand. It is even better for each person to perform these exercises every day to maintain youthful skin, as well as maintain healthy joints. Consider exercises for fingers and hands:

Such easy exercises for the fingers and hands serve as an excellent prevention of joint diseases and relieve fatigue.

Tendon exercises

Performed as follows:

1. Starting position: fingers closed, palms open. We spread our straight fingers apart (“spread”) and close them at the same time. You need to do 10 repetitions.
2. Starting position: fingers closed, palms open. We move our fingers away from each other one by one, starting with the little finger and ending with the index finger. We close everything together in one movement. A total of 10 repetitions are needed.
3. Starting position: fingers closed, palms open. We close and spread fingers 2 at a time - the middle and ring fingers, with the index finger fitting tightly to the middle finger, while the ring finger is close to the little finger. Need 10 reps.

Extension and flexion of the fingers in the phalanges

The exercises are performed as follows:

Movement of each finger separately

In general, all the exercises given here for the fingers and hands are aimed at this. The main problem is the ability to move the little finger separately, while the ring finger is the most difficult. What exercises for fingers and hands are effective for working out these moments? See below:

1. Starting position: hold your arms vertically, freely. We extend our fingers one at a time perpendicular to our palms.
2. With this exercise, the ligament of the middle and ring fingers develops. It is very important, since this ligament is the slowest of the other muscles of the hand. This exercise is performed on each hand in turn. Initial position - we hold our hand freely, and with our middle and ring fingers we make circular smooth movements like a “bicycle” - the legs have the same trajectory when pedaling. As your fingers develop, you need to do the exercise clockwise and counterclockwise. It can cause discomfort, it is quite complex - an unpleasant pulling sensation may appear in the back of the hand. To reduce them, you can grab your wrist with your free hand and slightly move the upper layers of muscle and skin upward towards the back of the fingers.

Relaxation of fingers and hands

For every workout, it is important to learn how to relax all muscles. You can do this as often as necessary. This will only benefit you. The following methods can be used:

Strengthening wrists and ligaments

The following exercises for fingers and hands are also suitable. Strength training is often necessary for many people. A man's forearms and hands should be strong. The ancient Greeks paid great attention to this, since the weapons of those years could not be used with weak hands. The legendary Bruce Lee is the record holder for the strength of his hands and forearms - he exhausted his hands with “hellish” training, thanks to which he had very powerful ones.

The first method that can be distinguished is push-ups with fists. Next, you can start doing push-ups on your fingers, and also press the expander. These are affordable, simple methods that can relieve you of pain in your fingers and hands in just a few days. Of course, it is likely that your hands will hurt even more at first. Only this will be pain of a different nature, associated with the release of lactic acid and muscle growth. It goes away completely after a week of regular training.

Hand expanders

There are different types - spring and rubber rings. Rubber ones lose their elasticity over time or tear. However, they are rather weak.

Push-ups on fingers

Along with regular push-ups on your fingers, you can also practice a more complex version, which is very effective for your fingers and the whole body. To do this, you need to put your feet on a chair, while doing push-ups from the floor.

Carpal gyroscopic trainer

This cunning “device” functions in an amazing way. It went on sale recently, and has proven its effectiveness despite its ease of use. This is a sphere with a fairly heavy roller located inside. This roller unwinds with a sharp jerk using a cord, after which you need to feel its inertial rotation inside the sphere, trying to accelerate and maintain it.

A few minutes of such work, out of habit, can work on the biceps, forearm and shoulder. It does not train your fingers, but is very effective for the forearm and wrist. An excellent remedy for the prevention of carpal tunnel syndrome.

Finger Fitness and Greg Irwin

This is the man who invented finger fitness. Greg has turned finger exercises into an art. He performs certain “performances” only with the fingers of both hands. He developed a complex designed specifically for guitarists, and also recorded training videos and published books. All of this is also great for finger development.

Regularity

Summarizing everything said above, I would like to note once again that for the development of each skill, the main thing is regularity. Water wears away stone. If this is considered her “goal”, then she always achieves it. Likewise, training will definitely bring you closer to excellent results, but only if you do it regularly. Take breaks, rest, but under no circumstances give up, returning with renewed vigor every time to achieve what you want, always take another, even a small step.

Children's gymnastics

The development of the hand in a child under 5 years of age is promoted by modeling from plasticine or clay, assembling mosaics, tying knots, and playing with a ball. At the same time, with schoolchildren, due to the heavy load on the hands when writing, it is necessary to do special exercises for the fingers.

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

Developing fine motor skills from an early age is recommended to strengthen memory, increase concentration and improve the learning process. The finger complex, created specifically for children, is designed for these purposes. You can perform gymnastics for your fingers in a playful way. Children usually happily repeat all the movements, so doing them regularly is not difficult. At the same time, gymnastics is also complemented by various activities that will also help activate brain processes - sculpting from plasticine, playing musical instruments. Gymnastics for the fingers consists of the following exercises, which are performed in combination or separately. You can do them several times a day.

1. Playing cooking with your child and simulating kneading dough will help to fully use the hands, which affects the activation of brain processes and helps strengthen memory.
2. The points located in the pads of the index and ring fingers are also responsible for the functioning of the brain. They can be used if you rest these two fingers on the table, depicting the movement of a mysterious and imposing animal.
3. Clenching and unclenching your hands into a fist, like a flash image, also allows you to work with your entire hand. This movement can be introduced as gestures accompanying songs or fairy tales.
4. Fingering your fingers one at a time is also one of the exciting gymnastics activities that allows you to activate both hemispheres of your brain. You need to do it as if pretending to climb stairs - press the pad of the finger of your left hand onto the fingers of your right (little finger to little finger, thumb to thumb), then performing these actions in the opposite direction.
5. Finely, quickly and often move your fingers, tapping the tips on the surface. This part of the gymnastics is reminiscent of caterpillar running.

A few more exercises are shown in the video

Such gymnastics can be supplemented with various movements that involve all fingers. If at the same time you tell a fascinating tale or poem, then you can use gymnastics to illustrate what is being told.

For musicians

Professional musicians (playing guitar or piano) can often experience physical overload in their constantly loaded hands. To avoid this, it is recommended to do gymnastics as a warm-up before playing music.

When working at a computer

Monotonous and prolonged work at the keyboard can cause serious joint diseases. Exercise therapy for the fingers helps reduce the possibility of their occurrence. If you do gymnastics constantly at the first appearance of swelling or pain symptoms, then there should be no problems with your wrists in the future.

1. Perform rotational movements with your hands, tilting them towards your chest and deflecting them.
2. Clench/unclench your fingers into a fist, rotating them first clockwise and then counterclockwise in a clenched state.
3. Extend your fingers forcefully, pointing your thumb upward. They need to be moved to the sides.
4. Interlace your fingers and make rotating movements and a pendulum.
5. Gather your fingers into a fist, release one at a time, leaving the rest gathered.
6. Massage each phalanx thoroughly. In addition, regular use of an expander will help keep your wrists healthy.

For arthrosis

The development of bone tissue diseases can also be stopped by special simple gymnastics. In advanced stages, it helps relieve pain and relax tense limbs.

1. To begin with, you need to stretch your hands by performing basic gymnastics exercises - clench/unclench your fingers into a fist, massage each limb, paying attention to all areas.
2. If you place your hand on a hard surface and try to straighten it, holding the position statically for a minute, this will help relieve pain.
3. Direct the straightened, upward-pointing palm towards you. Bend your fingers, touching the tips of the pads at the base of each finger. You also need to stay in this position.
4. Forcefully squeeze an elastic object - a not fully inflated ball or a loose expander. Also, this item needs to be pinched with force.
5. Place your hands on a hard surface, lift one finger at a time, holding each of them in the air for half a minute.

For arthritis

Therapeutic exercises are used to prevent arthritis or reduce pain in the extremities.

Gymnastics must be performed constantly, and each exercise must be done several times in 1 approach. Pain relief depends on the frequency of doing gymnastics, so it should be done whenever possible.

For flexibility

Special gymnastics will help restore or improve the flexibility of your fingers. It is also useful for those people who do not experience problems with motor skills - this way the cerebral hemispheres are activated and the thought process improves.

1. Stretch your hands with massaging movements.
2. Rotate the fist clockwise and then counterclockwise.
3. Make an imaginary click, touching the thumb with each other finger in turn.
4. Close two fingers, pressing firmly on the pads. Try to rotate them.
5. Make rotational movements with each individual finger.

To relax and relieve fatigue

To relax overloaded wrists, there is not only therapeutic exercises, but also a special set of Indian exercises called hand yoga. It consists of performing mudras, which are a special interlace of fingers that help activate energy power. In order to relieve fatigue and discomfort, you can perform simple exercises:

There is a science that studies the effects on various points of the body, called acupuncture. According to it, by correctly pressing on special points, you can get rid of many diseases and improve the health of your body as much as possible. A pleasant addition to this will be improved intelligence, increased attention and increased brain performance.

Finger exercises are rarely included in general training programs. Meanwhile, strengthening this area is advisable not only for people actively involved in sports, but also for those who want to remove fat in this area.

Muscles of the fingers located only on the side of the palms and is represented by the muscle groups of the thumb and small finger.

The first group forms the eminence of the thumb on the hand, and the second forms a tubercle on the inside of the palm. Training these areas can not only strengthen the muscles and develop the phalanges, but also relieve pain.

Regular training of your fingers will give them graceful shapes and flexibility in just a couple of weeks.

8 Finger Moves Training Program

Exercises for losing weight on your fingers should be carried out in compliance with several rules:

• Before performing the main exercises, you should do a thorough warm-up, and before each repetition of the exercise, also stretch and knead the problem area;
• There should be a break between sets no more than one minute;
• The training begins with an easier exercise and smoothly moves on to the most difficult one, which will gradually load the muscles;
• You should carefully monitor the sensations that arise during the execution process, and avoid feelings of discomfort and painful manifestations.

Movements should be carried out in a warm-up rhythm, without much effort, and in each subsequent repetition the tension increases to the maximum. You should try to perform exercises with the maximum range of motion. To achieve quick results, you need to train every day.

Warm-up

Warm-up or exercises for the fingers can include a huge number of movements suitable for a given muscle group and ligaments:

1. Quickly squeeze and straighten your fingers several times, connecting them into a fist.
2. Make a fist and straighten your fingers one by one, starting with the thumb and ending with the little finger. When the palm is fully opened, repeat the same movements in reverse order, connecting them into a fist.
3. With effort, fan out your fingers as wide as possible, fixing the last position for 3-5 seconds.
4. Place your palms against each other and begin to press with maximum tension.
5. Alternately push the phalanges of one hand into the palm of the opposite hand.