Therapeutic exercise: exercises for fingers, hands. Finger gymnastics for memory development Physical exercises for fingers

16.09.2023

We carry heavy bags, push strollers, and, in the end, just wash the floors - and we don’t even suspect how tired our hands get from this endless load. It's time to pay more attention to them.

“Warm up” your hands: rub them together, first with your palms and then with the back of your hands, clench and unclench your fists several times and rub each finger successively - from pad to hand. In general, get your hands ready for training.
Place the upper phalanx of the slightly bent index finger of your right hand to the middle of your left thumb. Fix your thumb (it should be motionless) and press firmly on it with your index finger. Then repeat the same with the remaining fingers (5 times, like all other exercises) and change hands.
Raise your left palm up with your fingers tightly closed and tighten it. Bend your right index finger, rest the back of the upper phalanx against the fingers of your left and push off forcefully, straightening your finger. Repeat with each finger, and then with all four fingers at the same time.
Place your hands with your palms inward and press them against each other simultaneously and alternately so that your hands bend at the wrists.
Place your fingers in a lock, squeeze your hands tightly at the base and begin to press the fingers of one hand onto the other.
Place your fingers in a lock, hands at chest level. Stretch your arms in front of you, “bend” the lock with your palms forward and stretch your arms properly.
Reach your hand forward and grab her fingertips with the other. Gently pull your outstretched hand toward you (palm facing out) so that it bends at the wrist. Switch hands.
One arm is extended forward, bent into a fist and turned “fingers up.” Cover your fist with your other hand and gently pull it towards you, leaving your outstretched arm motionless if possible. Change hand. Then do the same, but with the back of your fist facing up.
Make a fist and begin to rotate it around your wrist to the right and left. This exercise can be done with both hands at the same time.

Finger exercises

When doing finger exercises, you need to follow one most important rule: all exercises should be performed at the maximum speed possible for you. This way you will not only strengthen your joints, but also activate blood circulation.

Place your hands on the table, palms down, and begin to raise one finger of each, leaving the rest motionless. Is it difficult to do with both hands at the same time? Alternate your hands.
Tighten your fingers, begin to bend and straighten each finger individually (first in the middle and then in the upper phalanx). If your fingers “don’t obey”, hold them with your other hand. Switch hands.
Sharply clench your fist and immediately unclench it, spreading and straining your fingers as much as possible.
Tighten your thumb, move it to the side as much as possible and begin to rotate it right and left.
Connect the fingers of both hands so that your palms do not touch. Now press the fingers of one hand onto the fingers of the other: such springy movements are useful not only for the fingers, but also for improving coordination of movements.

Carpal tunnel syndrome

You can avoid this joint disease, which is otherwise called “computer mouse syndrome,” if you follow simple rules. When working at a computer, the elbow should be bent 90 degrees, and the hand should lie on the table (on the mouse) as straight as possible. It is better that not only your wrist, but also your arm up to the elbow fits on the table - this will help redistribute the load. In other words, if possible, move the mouse as far as possible from the edge of the table. Regularly, at least once every 2 hours, take a break from the computer and do relaxing exercises for your arms.

Place the fingers of both hands on the table (do not lower the hands, the hand rests on the fingers) and pretend that you are playing the piano.
Sit on a chair, lower your arms down - let them “dangle” freely above the floor. Relax your forearms, and then shake your hands in different directions, trying to use only the shoulder muscles in this process.
A simple massage is perfect: apply cream to your hands and, with light pressure, rub it into your palms and fingers in a circular motion clockwise and counterclockwise.

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.

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

Each person has to perform many operations with his hands, and especially with his hands, every day. And there are a number of professions where the mobility of the finger joints plays a particularly important role. These are artists, musicians, illusionists, gamers, etc. Today, when each of us works at a computer, finger exercises become especially relevant. Hands and fingers get tired during the day.

For children, finger gymnastics is especially important; it develops fine motor skills and trains the areas of the brain responsible for speech.

In order to relieve fatigue, increase the performance of your hands and improve their shape (what girl or woman would not want to have beautiful hands?), you need to exercise them regularly. We offer you a set of exercises for your fingers that will help you increase their mobility, increase the strength of your fingers, as well as maintain high performance, and prevent occupational diseases of the joints.

Gymnastics for finger mobility

Perform each exercise (standing or sitting at a table) from 10 to 20 times and constantly increase the dosage. After each exercise, relax your hands and fingers and shake them. At the end of the complex, massage your fingers, stroking them from the tips to the wrist.

1. Clench your fingers into a fist and make circular movements with your hands to the right and then to the left. 10–20 times in each direction.

2. Bend and straighten your hands up and down.

3. For “one” - forcefully clench your fingers into a fist, for “two” - spread them apart.

4. Straighten your fingers, move your thumb to the side and perform circular movements with them, first to the right and then to the left.

5. Straighten your fingers. Alternately bend and straighten the first two phalanges of the fingers.

6. Spread your straight fingers and sequentially, starting with the little finger (in a fan-shaped motion), bend your fingers into a fist. Then do the same, but starting with the thumb.

7. Clench your fingers into a fist. Extend and bend each finger separately. Make sure your other fingers remain in a fist.

8. Place your hands on the table and lift one finger at a time. Others lie motionless.

9. Place bent fingers on the table (the hands do not touch the table). On “one” - tear the bent finger off the table, on “two” - straighten, on “three” - bend, on “four” - return the finger to its place. Perform the exercise with each finger separately.

10. Bend your hands so that your thumbs reach your forearms. Perform alternately with right and left hands.

11. Press your fingers against each other so that your palms do not touch. Make springy movements with your fingers without lifting them from each other.

12. Grasping the fingertips of your left hand with your right hand, slowly pull them. Change hands.

After performing the exercises, lightly shake your hands, then rub your palms together, stroke your hands alternately from the outside and the inside with your fingers.

Gymnastics for the muscles of the hands and fingers

Fingers are a subtle and at the same time powerful instrument in human practical activities and various genres of art. A well-developed hand and strong fingers are also needed in many sports: artistic gymnastics, all types of wrestling, weightlifting, etc.

Perform each exercise from 10 to 20 times and constantly increase the dosage. After each exercise, relax your hands and fingers and shake them. At the end of the complex, massage your hands.

The strength of the fingers depends on the degree of training of the flexor muscles. As shown in Fig. (1-a), to load them you need to grab the thumb of one hand with the thumb of the other, which we use as a fixed support. Now, with force (F), bend the finger, overcoming the resistance of the supporting hand. In the same way, we will load the remaining fingers one by one, and then we will do the same exercises for the fingers of the other hand. The exercise can also be performed by simultaneously grasping the thumb of the other hand with four fingers (1-b). Work the thumb of each hand separately.

When performing the exercise, perform the first finger curls in a light warm-up mode, increasing muscle tension in subsequent repetitions. This rule applies to all other exercises. To train the finger extensors, we use an open palm as a support with the fingers straightened and joined together. Resting on the palm (or fingers) with a slightly bent finger of the other hand (1-c), straighten it with force, maintaining pressure with your hands in the opposite direction. This exercise can be performed simultaneously for four fingers (1-d).

We train the flexors and extensors of the hand according to the following scheme.

Clench your hand into a fist. Turn it as far as possible toward you, overcoming the resistance created by the other hand. Perform alternately adduction (2-a) and abduction of the hands (2-b) with the appropriate position of the hand that creates resistance.

A more complete complex loading of the muscles that “control” the movement of the hand is shown in Fig. (2-c) (initial position) and (2-d). Wrapping the fingers of your upper hand around the bent hand of your other hand into a fist, rotate this hand. At the same time, apply pressure with your hands in the opposite direction.