This is a simple yet very effective exercise for strengthening the tendons of the fingers/thumbs, hands and forearms. The same applies to your feet if you do the same.
There are basically five groups of tendons in your hand and forearm. One finger/thumb is related to one group. This exercise trains the tendons of your fingers/thumbs and thus your forearms. Tendons are the major power sources, not the muscles. In this exercise, we need only to focus on the thumb and pinky tendons. The other tendons will also be trained as a results.
There are basically five groups of tendons in your hand and forearm. One finger/thumb is related to one group. This exercise trains the tendons of your fingers/thumbs and thus your forearms. Tendons are the major power sources, not the muscles. In this exercise, we need only to focus on the thumb and pinky tendons. The other tendons will also be trained as a results.
1. Relax generally all fingers and the thumb.
2. As shown above, expand the fingers and thumb sideways as much as possible through the movements of the thumb and pinky base knuckles as shown above. i.e. you only have to actively move two points of your hands.
3. As shown above, expand as far open as possible.
4. As shown above, if you spread the fingers and thumb hard and far enough, the forearm will expand by itself. You may hold your forearm lightly with the other hand to feel the forearm expansion. If the forearm does not expand, your fingers and thumb have not spread hard/wide enough. As you can feel, your forearm is doing exercise too.
5. There is no need to hold the spread. Once the spread is done, the tendons have been exercised (with expansion of the forearm), you may relax your fingers and thumb immediately.
6. Repeat as many time until your hands are starting to get tired. Do this exercise several times a day.
Here is the whole sequence in motion:
6. Repeat as many time until your hands are starting to get tired. Do this exercise several times a day.
Here is the whole sequence in motion:
Note: You don't have to hold your arm out while doing this exercise.You can also do one hand at a time. However, practicing both hands together will save you quite a bit of time.
You can do the same to your feet. For the feet, the toes my curl up a bit while you spread. You should be able to feel that your calf has expanded with the spread of your toes.
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