Strengthen your grip with these 5 thumb exercises
What's the story
The muscle in the palm responsible for thumb mobility and grip strength plays a crucial role in allowing the thumb to meet the fingertips, which enhances hand dexterity. Strengthening this muscle can greatly improve hand function, benefiting both daily activities and sports performance. This article highlights five effective exercises to strengthen this essential muscle.
Technique 1
Thumb touches
Thumb touches require you to touch the tip of your thumb to each fingertip on the same hand, individually. Start with your index finger and progress to your little finger, ensuring a full range of motion. Execute this exercise with slow, controlled movements. Accuracy is more important than speed. Repeat for three sets of 10 repetitions on each hand daily. This will help to build muscle strength over time.
Technique 2
Resistance band stretch
Wrap a resistance band around your thumb and secure the other end with your opposite hand. Extend your thumb against the resistance of the band, then slowly return it to the starting position. This exercise specifically targets and strengthens the hand muscle, while also improving flexibility. Do three sets of 10 repetitions on each hand for optimal strength and flexibility gains.
Technique 3
Palm presses
Palm presses engage several muscles in your hand. Position both palms together in front of you at chest level with fingers pointing upwards. Press them firmly against each other, ensuring not to interlock your fingers. Maintain this position for five seconds, then release gently. Perform this exercise 10 times. Do three sets daily, and you will gradually notice an increase in strength.
Technique 4
Thumb opposition stretch
This stretch both strengthens and increases flexibility in your thumbs, which are crucial for mobility. Extend your thumb across your palm, aiming for the base of your little finger. Go as far as you comfortably can. Apply gentle pressure with your other hand if needed. Hold for 15 seconds, then release. Do five repetitions on each hand per session.
Technique 5
Squeeze ball exercise
Squeezing a ball can greatly improve grip strength and endurance, particularly targeting the hand muscles due to its function in gripping. Hold a soft ball in one hand, squeeze it as hard as you comfortably can for three to five seconds, then slowly release. Do two sets of 15 squeezes per session with each hand.