Pilates for your hands: 5 exercises to improve dexterity
What's the story
Pilates is a popular exercise method that emphasizes whole-body strength, particularly the core. Surprisingly, Pilates can also be modified to specifically target hand dexterity, an often overlooked but crucial aspect of strength for everyday tasks and activities. By incorporating specialized Pilates exercises into your routine, you can significantly improve hand flexibility and strength. Here are five exercises that specifically target hand dexterity.
Stretching fingers
Finger stretch and flex
This exercise focuses on individually stretching each finger to enhance flexibility. Begin by spreading your fingers wide apart, then slowly draw them back together into a fist. Repeat this motion multiple times to promote blood flow and mobility in the fingers. This easy yet beneficial exercise assists in preserving joint health and minimizing stiffness.
Wrist movement
Wrist circles for mobility
Wrist circles are crucial for improving wrist mobility, which directly influences hand dexterity. To do this exercise, stretch your arm out in front of you with your palm facing the floor, and then rotate your wrist in circular motions, both clockwise and counterclockwise. This activity aids in relaxing tense muscles around the wrist area.
Thumb flexibility
Thumb opposition exercise
The thumb opposition exercise involves touching the thumb to each fingertip in turn, starting with the index finger and ending with the little finger. This action improves the coordination between the fingers and the thumbs, which is important for activities that need precision grip, such as writing or typing.
Grip strengthening
Squeeze ball exercise
Using a squeeze ball is a highly effective way to build grip strength and improve overall hand function. Simply hold a soft squeeze ball in one hand, squeeze it as hard as you can, and then slowly let it expand back to its original shape. Repeat this process over time to build endurance in the muscles used for gripping.
Coordination practice
Finger tapping drill
Finger tapping drills: You have to tap each finger against the thumb quickly, from index through pinky, and then repeat the process without stopping in between taps. This helps all your fingers work together and improves your reflexes. This is especially useful when you need to react quickly, like when you're playing an instrument or typing on your keyboard at your work desk every day.