Our hands are constantly in motion. But if we pay attention to the health of the body as a whole, we care little about the condition of the hands. The result of this neglect is the crackling of the joints, tension in the hands, fatigue. To avoid such problems, you need to interrupt work from time to time and do a warm-up for the hands.
Rules for gymnastics
Tibetan monks had a good tradition - to start a new day with charging for hands. It was considered an effective way to restore energy and support vitality. The positive impact of such studies is also confirmed by modern scientific research, because in our palm there are many biologically active points.
To stretch tired joints, special conditions are not required. Hand warm-ups can be performed right at the workplace. To such a charge was more effective, it is necessary to remember some recommendations:
- hand exercises should be regular and systematic;
- the complex is performed by both limbs at the same pace,
- in the process of training you need to breathe freely;
- you need to do two or three approaches during the work day;
- in the process of training you need to concentrate on doing the exercises and not be distracted.
Who needs gymnastics
Hand exercises are useful in such cases:
- With monotonous work, which leads to fatigue of the hands.
- If you have to type on a computer for a long time.
- With stiffness of the joints.
- As a workout to acquire any skills.
- In the form of game exercises for children developing memory, thinking.
- People suffering from certain pathologies, for example, atritis, arthrosis.
Warm up to eliminate hand fatigue
Such a set of exercises is useful to those people whose professional activity requires working with their hands, which leads to their fatigue. But classes are no less useful as prophylaxis in order to keep joints healthy and prevent aging of the skin of the hands. Gymnastics can be supplemented with massage, paying attention to each finger and joint.
It is useful to perform such exercises to warm up the hands:
- With brushed fists, rotate in different directions.
- With an effort to squeeze a hand into a fist for a few seconds. Relax brush.
- Pull the hand over yourself until it stops, then in the opposite direction.
- Clutching a hand into a fist, one at a time to unclench and squeeze fingers. At the same time, the rest should remain motionless.
Each exercise is performed 5 to 10 times.
Such a warm-up for the hands will help prevent the development of pathological processes in the joints, relieve fatigue.
Computer exercises
Often, those who work at the keyboard of a computer suffer precisely the hand that holds the mouse. She becomes pale and cold. The reason for the violation of blood circulation from the need to keep the hand in an uncomfortable position and muscle tension.
The warm-up of the hands will help get rid of discomfort:
- Raising your hands, you need to relax them and shake. Then squeeze your palms into a fist, hold for three seconds and slowly unclench, while fingers should be straightened as wide as possible. Repeat five times.
- Put your hands down, shake them again.
- Make rotations with brushes in different directions. Five approaches need to be done.
- Stand up straight with relaxed shoulders and rotate them back and forth.
- To do self-massage: place the thumb of one palm in the center of the other and perform light pressure, then massage the palm in a circle, as well as fingers, moving from top to bottom and back.
- Rub your palms against each other.
- At the end of the warm-up, shake again with your hands down.
Tunnel Syndrome Prevention Workout
Modern people who spend a lot of time at the computer often suffer from a disease such as carpal tunnel syndrome. As a result of an unnatural load on the hands, nerves are pinched, severe pains, a tingling sensation occur. To maintain health and prevent the development of such a pathology during the day, it is necessary to interrupt work from time to time and do a warm-up for hands and fingers. An approximate set of exercises:
- Press the palms against each other, then make the lock so that the fingers of the right hand are above the fingers of the left. Return to the starting position and again snap the fingers into the lock, but the left hand should now be on top. Repeat several times.
- Clasped fists make rotations for and counterclockwise. Repeat 5 times.
- Stretch your palms forward, fingers firmly pressed against each other. Bend your fingers perpendicular to the palm. Remain in this position for five seconds, then slowly return to its original position.
- Standing straight, put your hands behind your back and make a castle. Remain in this position for 10 seconds. Then make a lock with his hands raised upward, pointing forward. Repeat the complex two times.
Workout for sports
Starting to play sports, beginners often notice that they have uncomfortable sensations in their hands. Experienced athletes, especially those with dumbbells and a barbell, know how important a warm-up is for hands.
The following exercises will help strengthen the muscles, increase the mobility of the hands and relieve unpleasant sensations after exercise:
- Carefully bend your clenched fist until a pleasant stretch is felt.
- Holding the palm of one hand with the other, take it to the side, pull it up and down.
- In the same position, bend and extend the passive arm. A pleasant stretch should be felt.
- To connect palms, elbows rest against the table. Gently lower your palms down, while your elbows diverge in different directions.
Warm up the muscles of the hands can be carried out using an expander, a tennis ball, special rubber bands. Such devices will help strengthen the brush.
Finger Flexibility Exercises
If the work is monotonous and monotonous, this negatively affects the flexibility and sleight of hand.
To restore mobility to the hands and fingers, this complex will help:
- First, you need to easily massage the brushes, smearing them with cream or oil.
- Clasping your hands into a fist, rotate them in different directions. Repeat 10 times for each hand.
- Pressing your palms against each other with your fingertips, make circular movements with your fingers, starting with the large and ending with the little fingers. Repeat 7 times.
- Press the pads of the fingers on one hand on the pads of the other in turn. Repeat 10 times.
- Squeeze your palm into a fist, then slowly unclench (10 times for each hand).
- Do rotation with your fingers in different directions. Repeat 5 times.
Charging for baby fingers
Schoolchildren experience heavy loads on the hands due to the fact that they have to write a lot. The workout for the hands and fingers for children will help relieve fatigue. Students benefit from such exercises:
- The Cockerel. Having clasped palms in the lock, press with one hand on the back side with the other. When the palms are extended, a figure resembling a crest of a rooster is obtained.
- "Track". In turn, lay the fingers of the same name one on top of the other, nails down, as if walking along the road.
- "Centipede". Fingers to run across to the opposite edge of the table, making small steps.
- Elephant. Put on the table all the fingers except the middle, which stretch forward - this is the trunk. Four fingers to sort through, as if with your feet, slowly moving on the surface.
- "Flashlights". To squeeze and unclench a palm, widely spreading fingers.
- "Dough". Make hand movements as if kneading a dough.
To make it more interesting for a child to do, a warm-up for hands for children can be accompanied by rhymes.
Interrupting during the working day to perform simple exercises, you can avoid the feeling of fatigue in the hands in the evening. A warm-up for hands helps to maintain their beauty, is beneficial for healthy joints, and improves skin condition. Gymnastics working at a computer will protect from the development of a tunnel syndrome, which occurs due to pinched nerves and is manifested by pain. And for children who just went to school, exercises will help them get used to new loads faster and prepare for writing.