Joint exercises for hands and fingers. Finger gymnastics for memory development

Our hands work every day. Only few people pay attention to the condition of their hands. But you also need to take care of the skin of your hands and the condition of your ligaments. And as a result, tension begins to be felt in the hands, joints crack, and the condition of thin skin quickly deteriorates. But with the help of gymnastics for the fingers, you can get rid of these problems, strengthen the joints, making your wrists stronger at home.

Exercises for the hands and fingers are the solution to many problems and the prevention of diseases of the ligaments and joints. For children, such therapeutic training also serves as a mechanism for the development of speech, memory, attention, and fine motor skills. They are used as a method of rehabilitation after traumatic brain injuries, strokes, and the development of arthritis.

Gymnastics for hands and fingers can be done right at home at the table; this does not require any special conditions or equipment. But you will have to adhere to certain rules in order for such a warm-up to be as useful as possible.

You need to do them regularly, systematically, then you will be able to train each finger to the maximum;
Perform the complexes with both hands, the tempo for each hand is the same;
You need to breathe freely, do not hold your breath;
Perform three repetitions of the complex daily;
There is no need to be distracted by anything, all attention is strictly on the exercise to develop additional flexibility.

It is worth noting that the monks from Tibet began every morning with finger exercises. They consider it a miraculous method for restoring energy. For them, this is an additional source of vitality. And this is an indisputable fact, evidenced by the presence of a large number of reflex cells on our palms.

If you often work at the computer or have to fill out a lot of paperwork by hand, then you simply need this charger. But ideally, every person should perform these exercises every day to maintain healthy joints, keeping the skin youthful for a longer period.

Let's take a closer look at the lesson itself. There is nothing complicated here - you can immediately start studying at a pace convenient for you.

Clench your fists and rotate your hands in each direction ten times.
Now squeeze your hand tightly, stay in this position for a couple of seconds, and you can relax your hand. And repeat this ten times.
Pull the brush towards you as much as possible, then away from you. And so five times for each palm.
Make a fist, unclench your fingers and squeeze them one by one - make sure that the other fingers remain motionless!
Place the brush on a hard surface, begin to lift each finger one at a time, leaving the rest in place.

As you can see, the activity is really quite simple. This is the prevention of joints, and after a hard day, thanks to this complex you can get rid of tension and fatigue.

Athletes often notice that some unpleasant sensations appear in their hands after training. This is familiar to experienced athletes - they understand how important it is to develop strong and flexible jointed hands for exercises with barbells, dumbbells, and push-ups.

Therefore, you should definitely familiarize yourself with those activities that are aimed at mobility and strengthening your hands.

Begin to smoothly bend your hands, clenching them into a fist, move back and forth in the wrist joint until you feel a pleasant stretch. And so about ten times.
Cover your other palm with your hand, move it to the sides, down, up. It is better to do it ten times for each hand.
Grasp the other with one hand again, begin to straighten and bend it at the wrist joint. Do this until you feel a pleasant stretch in your joints.
Place your elbows on the table, bring your palms together. Begin to smoothly lower your palms down, spreading your elbows to the sides. And so again ten times.
Place the edge of your palm on a hard surface, bend each finger as much as possible.
Place your palms together in a horizontal position, bend the fingers of one hand to create resistance for the other hand.

You can also use various devices to strengthen your hands. These include a tennis ball, a special expander, elastic bands for stretching and squeezing. For fingers, excellent gymnastics would be jumping rope, modeling with clay or regular plasticine, or hanging on a horizontal bar. It is useful for children to weave with beads, since all fingers are involved - from the thumb to the little finger.

Development of flexibility

Almost all the time, the joints work monotonously; they cannot fully realize their capabilities. Therefore, over time, movements become less fast, flexible, and dexterous. If you begin to notice that you have lost the former mobility of your fingers, then return it with the help of simple exercises, which, again, can easily be done at home.

You need to remember about your classes every day, then very soon you will notice that flexibility has begun to return to you.

Children's gymnastics

It is very important for children to develop their hands. For those under five years of age, modeling from plasticine, playing with balls, and putting together mosaics helps a lot. But those who have already gone to school begin to experience a lot of stress on their hands while learning the basics of writing. Therefore, it is very important to teach your child to pay attention to his hands every day.

Of course, children are not particularly persevering. So help them make the exercises more interesting by accompanying them with funny stories or adding appropriate sounds to each activity, such as a rooster crowing or an elephant calling.

Performing a massage

Complement your exercises with a massage that will improve hand mobility. In addition, you will immediately notice that your skin condition has improved.

Use oil or regular hand cream. You should always start the massage with light strokes, then massage each finger and joint in a circular motion. Bend your middle and index fingers as if you were squeezing each finger. Next comes a circular massage of the wrist joint. And you need to finish this easy procedure with light strokes.

The best time for a massage is just before bed. But there are also contraindications, which include the presence of cracks and wounds on the skin, elevated body temperature and various fungal diseases.

If you follow the steps described above, you will maintain healthy joints and your hands will remain beautiful and flexible for a very long time. And as a pleasant bonus, you will receive an additional boost of energy and fresh thoughts. Stay healthy right down to your fingers, because they also need your care.

Attention, TODAY only!

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:

Quickly squeeze and straighten your fingers several times, connecting them into a fist.
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.
With effort, fan out your fingers as wide as possible, fixing the last position for 3-5 seconds.
Place your palms against each other and begin to press with maximum tension.
Alternately push the phalanges of one hand into the palm of the opposite hand.

Note! There are special simulators for developing and strengthening the muscle structure of the fingers, for example Chinese balls, which not only diversify your exercises, but also make them more effective.

Now that the muscles of the limbs are well warmed up, you can proceed directly to the exercises.

1. Falling against a wall

Get into the starting position parallel to the wall, stepping back 1-1.5 meters from it, with your feet shoulder-width apart;
Start falling onto the wall from the pelvis, keeping the body in a vertical position. The fall should be on the phalanges of the fingers;
Push them against the wall and return to the starting position.

Perform 10-15 times in 3-4 approaches.

2. Vis vulgaris

Hang on a beam or on an oblique ledge;
Hang for 15 seconds, then land on the floor and rest for the same amount of time.

During the exercise, it is advisable to place under your fingers scrap of fabric. Make the maximum permissible number of approaches.

3. Hanging with an open grip

Hang on a wide bar, 5 to 8 cm in diameter, using an open grip;
Stay in the position for 1 minute, then rest for the same amount of time and repeat the exercise.

3-6 repetitions should be performed. To increase the load, you can carry out alternate hangs, first on one arm, then on the other.

4. Reverse wrist flexion

Take the starting position: the forearm is on a flat plane (table), the hand clamps a small barbell or dumbbell weighing from 2 to 6 kg using a direct grip and hangs freely over the edge of the table;
Start moving your wrist, but do not lower it down. You only need to act upwards until you reach a horizontal position.

5. Wrist rotations using weights

Place an object weighing from 2 to 4 kg in your hand, holding it in the middle of your thumb and palm;
Place your hand on a horizontal plane, such as a table, and turn your palm up;
Start rotating your wrist, focusing on your grip.

Perform the exercise 20-40 times in 1-3 approaches. It is appropriate to use a heavy book, a wooden board, dumbbells, a water bottle and other household items as a weighting agent.

6. Curl with a barbell

The exercise is difficult, and can be done both in the gym and at home. For training you will need rod and horizontal surface. First, you need to thoroughly stretch your fingers: perform squeezing and unclenching movements for 2-3 minutes, then perform 3-4 repetitions of hanging on the bar for half a minute, and only after these manipulations will your forearms be prepared for heavy loads.

Take the starting position: forearms are on the table, the barbell is taken with a reverse grip, and the hands are freely curled down;
Raise and lower the barbell, staying in the highest and lowest positions, while opening the palms at the lower level significantly improves the result of the workout.

It is recommended to do 3-6 intense repetitions of 10-15 times. Between approaches you should take a break of 5 minutes. Weight must be selected based on your own physical capabilities. If it is possible to do more than 6 repetitions, then the weight needs to be increased. If you run out of strength after the 3rd set, then it is appropriate to slightly reduce the weight of the barbell.

Attention! Before performing an exercise that involves weight, you should definitely wrap your wrists with special clamps or an elastic bandage. The wrists must remain motionless throughout the entire movement. It is recommended to do this type of training no more than twice a week.

7. Push-ups on your fingertips

Excellent. However, it must be performed with extreme care to avoid damage to the joints.

Accept emphasis on straight arms, the body is straightened from head to toe, arms are placed at shoulder level, and fingers are spread out on the supporting surface;
Lower yourself down, bending your elbows while keeping your body straight;
Push your body up to the starting position.

Repeat the exercise 10-12 times in 2-3 approaches.

Beginners should start by simply standing on their toes to avoid injury. When the muscles adapt to the load, you can start doing push-ups, first strictly on five fingers, and over time remove one at a time to improve efficiency. How to pump up this muscle group at home? Perform this exact movement regularly.

Carefully! If your fingers bend too much or you feel severe discomfort, then you need to make the exercise easier by resting your knees on the floor. Also, this movement should not be performed by children.

8. Impact on loose surfaces

The exercise is widely used in various martial arts systems, and when performing it, you need to concentrate on the thought of passing the hand through the surface.

Open your fingers and make strikes on soft elevations such as sand or cereal mounds.
Perform the exercise until complete muscle fatigue.

As muscle training increases, you need to move on to hard surfaces - plywood, wooden and tin sheets, cardboard.

Warm-up to help eliminate wrist fatigue

These exercises are simple. They can be done, or on the way home on the bus. They are well suited for warming up before strength training, as well as for other pathological changes in the joints. After completing them, the pain and fatigue in your hands after a hard day at work goes away.

Spread your fingers as wide as possible, as if you were opening a fan. The tension that appears in the joint should be “delayed” for 2-4 seconds. Repeat the movement 3-5 times, each time increasing the strength of the muscle impact. If desired, perform the exercise with 2 hands at the same time.
Make a fist as hard as possible. Then for 2-4 seconds. Relax. Do 3-4 repetitions with each arm.
Clench your fist and imagine that someone is holding it. And you need to unclench it. Applying maximum muscle effort, “try” to unclench it for 3-5 seconds. Repeat the movement 3-4 times.
Press your palms together. Press them against each other, feeling muscle resistance for 3-5 seconds. Repeat the movement 3-4 times.
Connect the fingers of both hands in turn, locking them. After each “clutch”, try to break it for 3-4 seconds. Repeat the movement 3-5 times.
Play the “piano” using the table or the palm of your other hand instead of the keys. Methodically tap the surface, using each finger alternately, and then all at once. Do the exercise for a minute.
Connect the pads of all fingers of one hand in turn with the pad of the thumb. Repeat the exercises on the other hand.

Exercises that serve to strengthen the muscles of the fingers

Before you start training to strengthen the muscle tissue of this part of the body, study these important recommendations:

Between approaches within the same exercise, the rest time should be less than 1 minute;
Before starting strength training, do a warm-up;
Before each subsequent exercise, your fingers need to be stretched;
If pain or discomfort appears in the area of the finger joints, stop training.

Exercises

The exercise is done using a simulator, which is often used by rock climbers. Injury may occur during exercise, so be sure to warm up before starting the exercise. Do not rush during movements, do them carefully. Start with large holds, gradually moving to smaller ones, fixing each for 20 seconds. Given the complexity of the movements, it is permissible to take a minute's rest between approaches.
Static hangs. Before starting training, it is better to put a cloth under your fingers or wrap them with a bandage to avoid injury to the skin. The number of approaches is limited only by the person’s preparation and endurance.
Open grip hangs. Allows you to spend a minimum amount of effort and energy. To perform an open hang, place the second joint of the fingers below the first joint. Parallel bars are suitable for training, but a thick one will be most comfortable. Each approach lasts 1 minute. To make the load more significant, perform the exercise alternately on one arm.
Rotating the hand with heavy objects. Use a mace or sledgehammer. If they are absent, you can take a thick and heavy book. Do 3 sets of 20 rotations each.
Take a starting position in which your forearm is horizontal and your hand hangs down. Take a weight in your hand and hold it with an overhand grip. Make consistent movements of raising the hand to a horizontal position. If physical fitness allows, the load is replaced with a barbell, performing the exercise with 2 hands. Use implies an individual number of approaches and repetitions.
To perform the exercise you will need a barbell. Take a starting position in which your forearm is horizontal and your hands, which grip the barbell, hang over its edge. The barbell is grasped with an underhand grip. Working with a barbell involves fixing it at its top and bottom points. To make the movements effective, open your palms during the bottom position.
For training you will need a gymnastic stick, rope and weights. A rope is tied to the stick, at the end of which a weight is attached. Grasp the stick with a medium grip and twist the “simulator” by rotating the bar. When the weight rises to the highest point, the movements are performed in the reverse order, unwinding the rope.

During training, make sure that your hands “take on” the entire load.

Activities for fingers taken from sports games

These movements are included in the main part of the training and are performed only after warming up.

Take your starting position, facing the wall. “Fall” onto the wall from a distance of 1 meter, focusing on your fingers as before doing a bench press.
Take a tennis ball. Squeeze it intensely with your fingertips, without using your palm.
Roll small or medium-sized balls with your fingers. It is better to use 2 ping pong balls.

Useful video - Finger exercises

Exercises that develop the strength capabilities of the fingers, taken from martial arts

Martial arts place great emphasis on developing muscle strength. Therefore, elements from their practices are used when developing exercises for the fingers.

Pull-ups. Start training with regular finger pull-ups, gradually complicating the exercise by using weights.
Push-ups on fingers. Quite a traumatic exercise for physically unprepared people. Therefore, it is started only after preliminary “warming up” of the muscles in the form of a warm-up. The movements are done carefully, without haste, controlling your sensations so as not to damage the ligaments. Make sure that the fingers on which the emphasis is placed are positioned like a wide open bowl.

When the movement is well mastered, it can be complicated:

Do push-ups on one arm;
Push up on 4, 3 or 2 fingers;
Use elevated foot support.

A medium or large container is filled with water. Raise it with your fingers to the level of the abdomen. At each new lesson, the amount of liquid (the weight of the container) is increased.
Drive a stick into the ground to a depth of 6-7 cm. Pull it out first with two hands, and then with one.
You need a core to perform the movement. Its size and weight are selected individually, taking into account the person’s physical fitness. The shot is thrown upward, held with an overhand grip (from above).
The essence of the movement is to strike loose surfaces with spread fingers: sand or cereals. After the exercise has been completely mastered, the bulk materials are replaced with cardboard, plywood or tin. During execution, movements are concentrated on the moment of penetration of the hand through the obstacle.

Play with plasticine and clay

The development of muscular strength of the hand and its “components” should begin at one year of age. At this time, the baby is actively exploring the world, so classes with him are carried out in a playful way. Clay and plasticine are excellent for these purposes. Kneading “unyielding” material with your fingers, which is “responsible” for the development of speech skills.

The ability to use a brush well is also in demand among preschool children during the period of intensive preparation for school: there they will have to write a lot.

For the youngest children who love to explore the surrounding reality with the help of taste buds, you can make “safe” plasticine yourself. To prepare the play dough you will need some salt, flour and water. Mix all the ingredients until you have a soft and elastic dough. It should be easy to deform, but not crumble. You shouldn’t make a lot of material at once: in the open air, homemade plasticine will quickly harden and become brittle. Store the dough in the refrigerator, wrapped in a plastic bag.

For older children, use clay or its purified colored version with additives - plasticine. To make modeling easier, the material is heated in the palms, rolling its pieces.

Adults who are faced with the problem of “tired” hands can also use the healing properties of sculpting. Modeling is good for relaxing the palms in the stage of remission with arthrosis and other joint diseases.

Finger gymnastics for children (video)

With the help of hands, a person performs a huge number of operations during the day. But most people, as a rule, do not pay the necessary attention to the health of their hands, and over time, the condition of the skin worsens, and an unpleasant crunching sensation appears in the joints. In the modern world, people spend a lot of time on the phone or computers, their nerves are pinched, and this is accompanied by a rather unpleasant tingling sensation.

In some professions, the health and mobility of the hands and fingers is especially important (for example, musicians and artists). Gymnastics is a good prevention against all kinds of diseases associated with ligaments and joints.

Children who use such hand exercises significantly improve their mental abilities and develop coordination of movements. Hand exercises allow you to relieve accumulated tension and significantly improve your performance. It won't take much of your time, but it will be invaluable in the future.

Indications and contraindications

With fatigue resulting from monotonous work.
Before the upcoming long work in which you need to perform precise hand movements.
For certain diseases of the hands and fingers (arthrosis, arthritis).
For the prevention of diseases such as carpal tunnel syndrome, tendonitis, arthrosis, etc.
To restore mobility of hands and joints.
To slow down the irreversible aging process.
To increase the elasticity of cartilage.
To normalize blood circulation in the hands and fingers.

It is not recommended to perform exercises that cause you severe pain symptoms. It is better to consult a specialist and choose exercises that are comfortable for you, as there is a huge risk of aggravating the current situation.

Massage

With the help of a massage, you will prepare your hands for physical activity and improve blood circulation. Exercises must be performed regularly (preferably 2-3 times during the day) and be sure to use both hands. Before starting the massage, apply a little oil or cream to the skin.

Using alternating circular movements, massage your fingers.
Place one hand on the table, and with the other hand, gently stretch the skin using the stroking method.
Rotate your hands and, if possible, eliminate any tension that may arise.
Use simulated hand washing for massage.
Stretch your fingers forward from you, folding them into a lock. The main element of this preparatory exercise is stretching.

It is not recommended to perform this complex if you have small cracks in the skin of your hands or certain diseases (for example, fungus). By performing this massage regularly, you maintain the health of your joints and maintain the beauty of your hands.

Charger

To relieve accumulated tension in your hands, the following set of effective exercises is perfect:

Clench your fingers into a fist and rotate your hands (about 15 repetitions are enough).
The hand is clenched into a fist for 4 seconds, after which it relaxes completely (perform about 10 repetitions).
In the third exercise, the hand is pulled first toward you, and then away from you (also do 10 times).
Place your hands on a hard surface. Next, begin to lift your fingers off the surface one by one.
Perform the “Snap” exercise for each finger (at least 10 repetitions).
Use alternating circular movements of your fingers. It is very important to achieve maximum relaxation of your hands.

These seemingly elementary exercises are considered an excellent prevention of various diseases and quickly relieve increased fatigue after a busy day at work.

Arm strengthening exercises

People who have just started exercising probably have difficulty lifting heavy weights. Strong hands are very important when working with a barbell, dumbbells and horizontal bar (for any work with weights). The exercises below are aimed at strengthening your arms and developing their mobility well.

Do a smooth bending of your wrists. The place of flexion will be the wrist joint. Up and down movement (for greater effectiveness, do this exercise with dumbbells or a barbell).
It is necessary to connect your elbows and palms on a hard surface. Then slowly spread your elbows and lower your palms as low as possible.
Hold your palm with your other hand and begin to bend it at the wrist joint.
Place your palm edge-on on a hard surface. Now alternately bend your fingers, applying considerable effort (just do not overdo it).
Press your palms together. Then bend the fingers of one hand, creating resistance with the other.