Physiotherapy exercises: exercises for fingers, for hands

Our hands work every day. But we pay very little attention to the condition of the ligaments, health and skin on them. This returns to us with a feeling of constant tension in the hands, crunching of joints, as well as a deterioration in appearance. These problems will help to solve exercises for the fingers, for the hands (physiotherapy exercises).

This is a solution to emerging problems, excellent prevention of diseases of the joints and ligaments, while for children they are a mechanism for the development of fine motor skills, speech, attention and memory. During rehabilitation in the following cases, exercises for the hands and fingers are used: stroke, traumatic brain injury.

Special conditions for their implementation are not required. Exercises to strengthen the hands and fingers can be done even while sitting at the table. In order to increase their effectiveness, follow simple rules:

• do all the complexes at the same pace with both hands;
• Perform exercises systematically and regularly;
• do a couple of repetitions of the complex during the day;
• without holding your breath, breathe freely;
• focus on each exercise, do not be distracted.

Tibetan monks every morning began by doing exercises for the hands and fingers. They recognized them as a miraculous method to restore the flow of energy, in addition, they considered it a source of maintaining the necessary vitality. The presence of a huge number of reflex cells on the palms serves as scientific confirmation of this fact.

Fatigue relief

These exercises for the fingers, for the hands have recommendations for people who work for a long time at the computer keyboard or manually fill in a lot of papers. It is better to every day every person to perform these exercises to keep the skin young, as well as maintain healthy joints. Consider the exercises for the fingers, for the hands:

1. Physical education begins with the fact that first the hands are clenched into a fist. In this form, they need to be rotated in each direction 10 times.
2. Hold your hand tightly in a fist, in this position hold for a few seconds. Relax your hand. The same number of repetitions.
3. Pull the brush as far as possible, then away from you. Do this with each hand 5 times.
4. Squeeze your fist, squeeze and unclench your fingers alternately, so that all the others are motionless.
5. Put the brushes on a hard surface. Raise each finger in turn, while the rest without lifting.
   

Such easy exercises for the fingers, for the hands are an excellent prevention of joint diseases, while relieving fatigue.

Tendon Exercises

Performed as follows:

1. Initial position: fingers closed, palms open. Bring to the sides ("spread out") at the same time straight fingers and close. Need to do 10 repetitions.
2. Initial position: fingers closed, palms open. We move fingers apart from each other, starting from the little finger and to the index. Together we close in one motion. In total, 10 repetitions are needed.
3. Initial position: fingers closed, palms open. We close and part our fingers in 2 - middle and nameless, while the forefinger fits snugly to the middle, while the index one is attached to the little finger. Need 10 reps.

Extension and flexion of the fingers in the phalanges

The exercises are performed as follows:

1. The initial position - the fingers are bent in the phalanges and closed - the tips stretch to their bases. We bend and straighten all fingers at the same time. The exercise should be performed as quickly as possible, simultaneously and synchronously on both hands.
2. Initial position - fingers closed, palms open. Flexion in the phalanges, with each finger in turn - bend from the index finger to the little finger, unbend in the opposite direction. For this exercise for the fingers, for the hands with regular training, you need to achieve clarity of execution. In this case, each finger is able to work separately from the brush, while the remaining fingers do not “pull” along with them.
3. The initial position - the fingers are bent in the phalanges and closed - the tips stretch to the bases. Each finger is straightened and bent separately. It is necessary to achieve clarity of all movements.
4. Initial position: the fingers are bent in the phalanges and closed - the tips stretch to the bases. We bend and straighten the fingers in pairs: nameless with index fingers, little fingers with medium.
   

Move each finger individually

In general, all the exercises given here for the fingers, for the hands are aimed at this. The main problem is the ability to move the little finger separately, while the nameless one is the most difficult. What exercises for fingers, hands are effective for working out these moments? See below:

1. Initial position: we hold hands vertically, freely. Extend one by one fingers perpendicular to the palms.
2. With the help of this exercise, the ligament of the middle and ring fingers is developed. It is very important, since this ligament is the slowest of the remaining muscles of the hand. This exercise is performed on each arm in turn. Starting position - hold your free hand, and with your middle and ring fingers do circular smooth movements like a “bicycle” - legs have the same trajectory when pedaling. In the course of the development of the fingers, you need to do the exercise clockwise and against it. It can cause discomfort, it is quite complicated - unpleasant pulling sensations may appear in the back of the hand. To reduce them, you can grab your wrist with your free hand and slightly move the upper layers of the muscles and skin up to the fingers of the back.

Relaxation of fingers and hands

For each workout, it is important to learn how to relax all the muscles. You can do this as often as necessary. You will only benefit from this. The following methods can be applied:

1. "Shaking." Imagine that a hand is a real whip. Shake your hands in such a way that your fingers and hands “hang limply”.
2. "Soaping". Rub your hands against each other with force, as if you are lathering or smearing them with something, tightly clutching one arm around the other, round. Moreover, the harder it is to do it, the more pleasant is the relaxation following the effort.
3. Fingers rest on something solid and press several times with your hand, as if you want to unscrew them in the opposite direction. The main thing here is not to overdo it, otherwise you can simply stretch the ligaments.
   

Strengthening the wrists and ligaments

The following exercises for the fingers, for the hands are also suitable. Strength training is often necessary for many people. In men, the forearms and hands should be strong. The ancient Greeks paid great attention to this, since the weapons of those years could not be used with weak hands. The legendary Bruce Lee is a champion in the strength of his hands and arms - he exhausted his hands with "infernal" workouts, so they were very powerful.

The first method that can be distinguished is push-ups on the fists. Then you can start push-ups on your fingers, in addition, press the expander. These are simple, affordable methods that can relieve pain in your fingers and hands in just a few days. Of course, it is likely that at first your hands will hurt even more. Only this will be a pain of a different nature, associated with the excreted lactic acid and muscle growth. She completely goes through a week of regular training.

Carpal expanders

There are various types - spring and rubber rings. Rubber loses its elasticity over time or is torn. However, they are rather weak.

Finger pushups

Along with the usual push-ups on the fingers, you can also practice a more complex option, while it is very effective for the fingers and the whole body. To do this, you need to put your legs on a chair, while doing push-ups from the floor.

Hand gyroscopic simulator

This tricky “device” functions in an amazing way. It appeared on sale recently, while it has proven its effectiveness with all its ease of use. This is a sphere with a rather heavy roller located inside. This roller is unwound in a sharp jerk with the help of a lace, after which it is necessary to feel its inertial rotation inside the sphere, trying to accelerate and support it.

A few minutes of this work from habit can clog the muscles of the biceps, forearm and shoulder. He does not train his fingers, while it is very effective for the forearm and wrist. An excellent tool for the prevention of tunnel syndrome.

Finger Fitness and Greg Irwin

This is the man who invented fitness for the fingers. Greg turned finger exercises into art. He plays certain "performances" only with the fingers of two hands. He developed a complex designed specifically for guitarists, as well as recorded training videos, released books. All of this is also great for finger development.

Regularity

Summarizing all of the above, I want to note again that for the development of each skill the main thing is regularity. Water sharpens a stone. If this is considered her “goal”, then she always achieves it. Similarly, training will definitely bring you closer to an excellent result, but only if you do it regularly. Take breaks, relax, but in no case do not give up, returning with renewed vigor every time to achieve what you want, always do the next, even a small step.

Children's gymnastics

The development of a child under 5 years of age is promoted by modeling from clay or clay, picking up mosaics, tying knots, playing with a ball. At the same time, because of the heavy load on the hands, it is necessary to do special exercises for the fingers with the students.

1. "Track". Put the thumb of the first hand on the thumb of the second hand with the fingernail down to get 2 steps. Then, with your fingertips, lay all fingers alternately on top of each other, thus imitating walking.
2. The Cockerel. Palms lock in the palms. Press the left palm on the back of the right. In this case, the palm must be unbent in such a way as to imitate the crest of a cockerel.
3. "Elephant". Nameless and forefinger, pinky and big - elephant legs. Pull out your middle finger like a trunk. Note that the elephant should walk slowly, stepping in turn with each foot.
4. "Centipede". Put your fingers on the edge of the table. Run across, fingering them, to the second edge of the table.
5. "Dough". Hands imitate kneading dough. This exercise works well for brushes.
6. "Flashlights." Fist tightly. Straighten your palm, and spread your fingers apart, unclench them and squeeze.
   

In order to make these exercises interesting for children, accompany the lesson with funny sounds or stories.