Doing Freehand Exercises Without Weights

Do free hand exercises without weights and without the use of fitness equipment. These hand exercises improve your grip strength, increase flexibility and help ease the symptoms of arthritis. The number of repetitions you should do depends on the exercise and your health. For instance, a person doing preventative exercises should do more repetitions than someone using free hand exercises to recover from an injury.

Grip Strength: Improve your grip strength using an old racquetball or tennis ball. While sitting or standing, grasp a ball in your hand. Use slow steady pressure and squeeze the ball as hard as you can. Then, hold the ball, using your maximum squeeze strength for three to five seconds. Slowly relax your hand to release the squeeze. After 30 seconds you can do this grip strength exercise again. Repeat up to 10 times.

Clench and Fan: Clench your fist and fan out your fingers for a free hand exercise without weight. Sit or stand and raise your arms out in front of you to shoulder height with your palms facing the floor. With both hands make tight fists with your thumb inside and count to two. Open your hand and fan out your fingers for a count of five to give them a good stretch. Repeat five times.

Thumb: Target your thumb for exercise. Sit or stand and hold one hand out in front of you at shoulder height with your elbow slightly bent. Bend your thumb to press against your little finger and hold for five seconds. Do this 10 times and repeat on your other hand. You can also do this exercise to target every finger. Follow the same directions but press your thumb to each finger on your hand.

Finger Walking: Place your right palm on a flat surface with your fingers gently spread apart to get into the starting position. Begin with the index finger and move on to your middle, ring and pinky finger. Lift your finger off the surface and place it down as close to your right thumb as possible. Repeat with your left hand.

Finger Bending: This gentle finger bending exercise is good for arthritis sufferers. Sit or stand and raise your right hand to shoulder height by bending your elbow. Relax your hand and then bend your fingers at the middle and end joints, keeping your knuckles straight. Return to the starting position. Repeat on the left hand and do up to five pain-free repetitions if possible.

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References:

• Centers for Disease Control and Prevention; Growing Stronger - Strength Training for Older Adults; 2011
• University of Maryland Medical Center; Carpal Tunnel Syndrome - Prevention; 2009
• Slide Show: Hand Exercises for People with Arthritis; 2009