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  • Writer's picture Sporty Healthy Habit


Nowadays, many people spend most of their day typing on computers, phones, and other smart devices without realizing the effect it has on their hands. Even if you don’t work with computers, your hands still play a very important role in your daily activities.

That is why it's important to keep your hands flexible to prevent the likelihood of injuries. One of the best ways to improve your hand mobility is with hand exercises. These exercises are a great way to build strength, coordination, and endurance.

In this article, you will learn how to strengthen your weak hands and improve your dexterity.

How can I improve my hand strength at home?

Your hands are a very important part of the body that you usually don’t notice until it’s injured or sore. The muscles of the hand perform a lot of tasks daily, which puts pressure on them. If ignored, such pressure can cause soreness which can lead to injury. Hand issues can also occur due to inflammation of the muscles. Experts say that the best way to prevent both hand muscle soreness and inflammation is with exercise. When you exercise your hands, it promotes blood flow which helps them heal after a stressful day at work. Hand exercises also improve the strength of your muscles by increasing their density. However, most workout routines often neglect the hand. So, you should make it a priority to stretch your hands at home. Some simple yet effective hand exercises that you can do at home are:

Tight grip

This stretches out the muscles of the hands, fingers, and wrist. To begin, you should hold out one of your hands. Then make a fist as if you want to punch something. Keep the position for about forty seconds to a minute. Open the fist and repeat on the other hand. You can do five to six reps on each hand. Make sure you hold your grip as tight as you can, and don’t neglect the thumb.

Air table

This is a very simple finger workout. To start, place your hand in front of you with your palm facing sideways. Then bend your fingers as if you’re making a table in the air. Hold it for about thirty seconds. Stretch your fingers and repeat on the other hand for four to five reps.

Wrist roll

This workout focuses on the muscles of the wrist and forearm. To get started, you should stretch your hands in front of you. Make a fist with your thumb included. Then roll your hands from your wrist in a clockwise and counterclockwise motion. Do this for one minute, release your hands, and repeat for five to six reps.

Open fingers

This exercise mainly stretches the finger muscles. To perform this workout, you should place one of your hands on a flat surface like a table. Then spread your fingers as wide as you can. Hold the position for about one minute and repeat on the other hand. You should do at least two to three sets of this exercise daily to improve the range of motion of your hands.

Overhead stretch

This is a full-body stretch that targets the hand muscles. To begin, you should stand straight with your shoulders relaxed. Then, stretch out your hands and move them above your head. Put your hands in a cross position. Slowly, push your body upwards by standing on your toes. Hold this position for a minute, release it, and repeat it five to six times. If you struggle to maintain your balance, you should rest your body on a wall.

Ball grip

For this exercise, you will need some form of grip strengtheners like a stress ball adults. To begin, you should hold the ball in the palm of one hand and stretch it in front of you. Squeeze the ball with a tight grip. Hold it for about thirty seconds and release your grip. Repeat, on the other hand. You can do six to ten reps of this workout. If the ball crumbles, it means that it’s too soft, and you need to get something stronger. This exercise is not good for people with thumb injuries, as doing so can worsen the situation. Lastly, make sure you don’t do the ball grip workout too often. Experts advise that you do it every two days to avoid straining your hand muscles.

Thumb flex

This workout also requires the use of a ball such as the stress ball adults. It mainly targets the muscles of the thumb. To begin, you should hold the ball and grip it firmly with your fingers. Slowly move your thumb across the ball as far as you can. Then, move your thumb back. Repeat this movement ten to fifteen times and do it on the other hand. Make sure you don’t move any of your fingers except the thumb and hold the ball in place so it does not fall.

How can I improve my weak hand dexterity?

The term dexterity describes a person’s ability to properly use their hands for personal or professional purposes. We work with our hands daily, and most of us don’t think about how it functions. However, if you are a nurse, welder, painter, or artist, you need steady hands to do your job properly. You don’t have to be in any of these occupations before you consider the dexterity of your hands. In fact, improving your dexterity can help you strengthen your hand, enabling you to do tasks better. One of the major ways to improve your dexterity is to reduce the amount of coffee and other caffeinated beverages you drink. You should also limit your alcohol consumption and make sure you are getting enough sleep at night. Experts recommend that adults should sleep for eight to nine hours daily. Lastly, you can exercise with a stress ball adult to improve the dexterity of your hands.


Your hands are a crucial part of your body. So, it is important that you take care of it. You should limit your alcohol and caffeine intake to avoid shaky hands. Also, make sure you get at least eight hours of sleep and exercise your hands regularly. Following this advice will help to improve your hand strength which will make it easier to get things done.

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