Exercises To Strengthen Hand Ligaments

2023 Author: Madeline Holiday | [email protected]. Last modified: 2023-07-30 22:01

Ligaments serve as an anchor for bones and joints. Over time, without proper training, they succumb to age-related changes, increasing the risk of injury. Therefore, the ligaments need to be strengthened. For a healthy ligamentous-tendon complex, exercise is the most effective way to strengthen it. Location: Location: Exercises are general strengthening and designed specifically for the work of individual ligaments. For general strengthening include, for example, push-ups from the floor in various variations (on the palms, on fists, on fingers, alternating hands, from a position - handstand, etc.), pull-ups on the bar in various positions (you can just hang).

Special exercises help to strengthen the ligaments of the shoulder, elbow and wrist joints and often include the use of dumbbells and an expander.

Strengthening the shoulder ligaments:

- take the dumbbells in your hands, pull them forward in front of you (the angle between the outstretched arm and the body is 90 degrees) and hold in this position for as long as possible;

- take a push-up position, lower yourself on your hands so that your forearm is perpendicular to your body, and hold your body in this position as long as you can.

Strengthening the ligaments of the elbow joints:

- perform lifting dumbbells for biceps - standing or sitting, feet shoulder-width apart, hold the dumbbells in lowered hands with palms inward, raise your hand from the dumbbells to a position where the elbow forms an angle of 90 degrees, then return the hand to its original position (note - during lifting, when the forearm is parallel to the floor, it is necessary to turn the hand outward, and lowering the hand, turn in the reverse order - if the hand is not turned, then the load will go to the wrist);

- take dumbbells, lift them to the biceps and hold as long as you can;

- take a push-up position, lower yourself on your hands so that your forearm is perpendicular to your body, and hold your body in this position as long as you can.

Strengthening the hand / finger ligaments:

- squeeze the expander or rubber ball;

- as a kind of the previous exercise, you can do this - put a newspaper on the table and crush it until it turns into a lump (do not tear your forearms off the table surface, but keep your hands in the palm down position);

- sit on a chair, take dumbbells, put your hands on your knees (so that your forearms lie parallel to your legs), raise and lower the dumbbells with your hands, make circular movements (rotation of the hands);

- in a standing position, take dumbbells and, with your hands down, perform rotations with your hands;

- take a stand in support lying on your fists (you can on a carpet, blanket or other soft surface), just stand in this position or push up from the floor (you can reduce the load by standing on your feet at an angle to the wall and rest your fists on it)

- take the position as in the previous exercise and raise your arms in turn.

It is necessary to start classes, especially if you have not trained before, with minimal loads. It is necessary to increase the exercise time and load gradually. Workouts will be most effective if done regularly (at least twice a week).