Interesting hand exercises to improve dexterity and flexibility

We use our hands every day, from texting to cooking to saying hello, so how do we keep our hands and fingers in good condition? Often, our hands can become tired and painful. If you have arthritis, tendonitis, carpal tunnel syndrome or other uncomfortable hand disease, fatigue and pain may be more frequent. Think of the hand as a plant, while the median nerve, which provides the hand with energy and feeling, is like a garden hose. If the garden hose is pressed, the plant will not receive what it needs. And that's when the symptoms occur!

In this article some diseases occur in the hand and fingers, and what can be done.

Over fifty:

Hand problems and loss of finger dexterity can occur at any age, but they are more common by age fifty and older, and increase further after sixty-five. But just increasing hand power isn't always the answer, as well-functioning hands and fingers are associated with strong executive function, mental skills that include flexible thinking, self-control, and working memory. Poor dexterity may indicate a higher risk of memory impairment.

Pathological conditions:

The following common conditions can cause weakness and pain:

Carpal tunnel syndrome: This can occur when the nerve that runs from the neck to the thumb to the ring finger is compressed at the wrist. This causes hand pain, numbness, tingling or weakness. You may also feel your fingers stiff, swollen or tight. This may cause a loss of thumb strength and dexterity.

Ulnar tunnel syndrome: This syndrome affects a different nerve that runs from the neck to the wrist. The nerve responsible for the function of the nerves and muscles in the hand becomes compressed and inflamed at the elbow. The pain can travel from the inside of the elbow to the forearm, little fingers and ring finger, as well as the back of the hand. This can cause hand weakness more pronounced than carpal tunnel syndrome. Cartilage erosion: The protective cartilage of the joints wears out, causing weakness and pain, and the joints of the hands and fingers may become stiff, especially at the beginning of the day.

Osteoporosis: This disease causes osteoporosis and weakness when the formation of new bones does not keep pace with the loss of old bones. This may cause problems with your hands because a broken hand or wrist may occur as a result of a fall or even minor stress.

Rheumatoid arthritis: This is a chronic inflammatory disease that affects the lining of joints and tendons, along with other areas. Smaller joints are often affected first, causing pain, stiffness and swelling in the fingers. All these conditions must be diagnosed and treated by a doctor. Besides the course of treatment, there are other ways to improve dexterity as you get older.

How to improve your prowess:

There are many exercises that can help strengthen your hands and fingers, increase your range of motion and provide you with temporary or even long-term pain relief. Here are 9 easy exercises and activities that can help you build dexterity and strength in your hands and fingers.

1- Lift your fingers: Place your palms down on a flat surface like a table. Lift one finger off the table at a time, and this can be a big challenge as your fingers may tend to move together. Repeat each finger several times. This will help you gain flexibility on each finger.

2- Learn to play a musical instrument: For example, learning to play a clarinet, flute, guitar, piano, or violin can help bend your fingers and work your hand muscles. If this sounds too difficult, listen to music and clap your hands or snap your fingers to the beat.

3- Make a fist with your hand: Press the fist inward as hard as you can. Hold it for three to five seconds, then release it slowly. Do the same with the other hand, repeating five times for each hand.

4- Play thread games: Cat cradle and other thread games help keep your hands and fingers strong and flexible. In addition, you can do it yourself. Get a piece of woolen thread or shoe thread, about 30 to 80 inches long. Follow the instructions you can find in a book or online. This will help you train your fingers, hands, and brain.

5- Practice handwriting: Start by picking up a pencil or pen without your thumb and try writing. This fun exercise gives your brain exercise too. Then write with your non-dominant hand, which is likely to lose dexterity faster than your dominant hand. Try this several times each day.

6- Sort small items: Use beads, buttons, coins, jewelry, pasta shapes, seeds – anything that can be picked up and sorted. Use small cups or empty ice cube trays to hold the pieces when sorting.

7- Use origami art: Get some folding paper designs either online or from a book. As your fingers work, you'll end up with colorful paper flowers, animals, boxes, and other fun designs.

8- Try knitting and sewing: Not only can you create fun and useful items, sewing and knitting can make your fingers more subtle. Also try other crafts such as crochet, cross embroidery, needle embroidery or non-needlework crafts.

9- Use clay or putty: Working with your fingers with clay or putty can help you improve and maintain dexterity. Make shapes, and use small biscuit molds. Some older adults may want to mix coins, buttons, or beads into clay, and then drill them to work with fingers.

Conclusion – A word of caution:

If you have numbness or tingling in your hand, you should be evaluated by a doctor. If you have a weakness in your hands that doesn't improve with strengthening exercises or worries you, you should be evaluated by a hand specialist.