GET A GRIP....GRIP STRENGTH...WHY DOCTORS ALWAY HAVE YOU SQUEEZE THEIR FINGERS

   

Hand grip strength has proven to be a significant marker of a person's overall muscle and physical health. Studies have shown links between weak grip and greater risks of conditions like arthritis, diabetes, stroke, and other cardiovascular issues. Researchers believe healthy grip corresponds with having robust muscles throughout the body as well as proper nerve function. The ability to firmly grab, hold, turn, carry, squeeze and manipulate objects relies on coordinated muscle, tendon and bone strength along with sensory feedback between the hands and brain. Simple grip tests have even been found to help predict disability and mortality better than overall muscle mass and some vital signs. As it provides a snapshot into total body fitness, regularly monitoring and working to improve grip strength is a wise practice, especially as we age. Strengthening the hands can support staying active and independent.

Get a Grip - Build Hand Strength with Household Items 

Having a strong, steady grip is important for performing numerous daily activities from opening jars to carrying groceries. A weak grip can also be an early sign of conditions like arthritis. The good news is that you can use common household items to perform simple exercises that will help improve your grip strength and hand dexterity. Read on for some easy grip-strengthening ideas.

Squash Stress Balls

Stress balls are versatile, portable little tools for building finger strength. Squeeze a soft squash-type stress ball in each hand, holding for 5-10 seconds before releasing. Aim for 3 to 4 sets of 15 squeezes daily. You can also experiment doing rapid “pulsations” where you quickly squeeze and release in succession. 

Bottled Strength  

Water bottles make excellent improvised grippers. Start by holding a bottle in each hand and slowly twisting to tighten caps to build wrist stability and control. Remove caps and squeeze bottles one at a time, holding for 5 counts. Do 2 sets of 10 squeezes per hand to fatigue muscles. For added challenge, fill bottles partially with water or sand to increase resistance.  

Towel Twisting 

Rolling and twisting towels builds dexterity and strengthens hands. Take a bath or kitchen towel in both hands. Twist towel continuously for 30 seconds, alternating direction. Unroll and repeat 3 times. For variation, bunch towel in one fist and firmly wring out remaining length one-handed like you’re ringing out water. Switch hands and repeat.

Clothespin Pinching 

Clothespins creatively train pinch strength useful for activities like attaching snaps and clasps. Hold palms facing up and place 3-5 clothespins across fingers and thumb pads. Spread and pinch clothespins open and closed for 15 reps, 3 sets per hand. You can increase reps or clothespins as your grip gets stronger. 

Jug Lifting  

Filling plastic jugs with water and lifting them by the handles is a functional way to overload finger flexors. Start with a manageable weight - like 1 liter of water per hand. Lift jugs together from counter height, hold for 5 seconds, then return to counter. Aim for 12-15 lifts per set, 1-2 sets per hand. Gradually increase water weight as grip gets stronger.

Get creative searching your home for other potential grip strengthening tools like rubber bands, nuts and bolts, bean bags, or small dumbbell weights. Just be sure items fit comfortably and securely in your hands. Building strong hands takes consistency, but with some simple tools and brief daily practice, you’ll be getting a solid grip in no time!