Finger injuries, such as sprains, strains or breaks may lead to splinting and resting of the finger, which may result in finger weakness. Some health conditions such as arthritis may also contribute to weak fingers. Daily exercises and digital manipulations can help increase your finger strength. This can be especially important for athletes who use grip strength for fighting or climbing.
Step 1
Test your grip strength using a dynamometer. Squeeze it for a few seconds, recording the readout of the highest force you produced. You should squeeze the dynamometer three times with a 30-second break between each test. Average these three readings together for your baseline grip strength. Test your grip strength every two to three weeks while performing strengthening exercises for your fingers to record your progress.
Step 2
Hold the spring finger exerciser in your hand, placing each finger on one of the spring-loaded buttons. Press down on the buttons using one finger at a time to strengthen your fingers individually. There are several resistance levels of springs, so you should start with the easiest and work up to the hardest as you build strength in your fingers.
Step 3
Wrap a rubber band around your fingers, keeping your fingers straight and close together. Spread your fingers apart to stretch the rubber band. Hold this stretch for 10 seconds, then release to the starting position. Repeat this exercise 10 times on each hand.
Step 4
Break off a chunk of putty the size of a golf ball. Roll it between your hands to make it round, then grip it in the palm of one hand. Use your fingers to manipulate it in your hand, pinching it with your fingers to draw it out, then bending your fingers to pull the putty back in toward your palm. Like the spring finger exercisers, the putty is available in a variety of resistances and you should work up to using the stiffer putty over time.
Step 5
Use your fingertips to pick up the large softball or rubber ball from the table. Focus on gripping the ball using the smallest surface area of your fingers to strengthen your fingers and hand muscles. Pass the ball back and forth between your hands using only your fingertips to increase dexterity and strength of both hands.
Things You'll Need
- Dynamometer
- Spring finger exerciser
- Rubber band
- Rehab putty
- Large softball or rubber ball
References
- "Journal of Applied Physiology"; The Effects of Strength Training on Finger Strength and Hand Dexterity in Healthy Elderly Individuals; Halla B. Olafsdottir, et. al.; Aug 2008
- University of Maryland Medical Center; Finger Pain--Treatment; Linda J. Vorvick and David Zieve; Aug 2009
- Ohio State University Medical Center: Hand and Finger Exercises
- National Strength and Conditioning Association; Get a Grip: Advice for Vise-Like Hands; Joseph M Warpeha; 2008
