How to Increase Hand Grip Strength – No Gym Required

May 30, 2023  •  Leave a Comment

Most people do not exercise, only about 25% of the US population. Of those that do, very few exercise for specific outcomes beyond building muscle strength, cardiovascular health and maybe some light stretching for flexibility and range of motion. What about exercising for breath control, vestibular balance (inner ear), symmetry of left/right. top/bottom, inside/outside, coordination, mobility of the fingers and toes? Most people just don’t put attention to these areas until they start to have issues and then they might look into addressing these imbalances. Very important but often neglected is hand grip strength. When the hand grip is weak, people are less likely to hold onto weights during weight training, so they begin to avoid this type of exercise. A weak grip affects the ability to grab onto something stable when losing one’s balance or falling. A weak grip makes it harder for someone to be independent as they become more and more insecure in themselves and depend more upon others to lift groceries, grandchildren and typical everyday tasks. The below exercise are free, simple albeit effective for those committed to the time and effort required to gain the benefits. Start with a few repetitions, eventually building up to sets of 100 or more. These exercises are safe when practiced correctly with the toes, knees and hips always lined up one atop another with no sideways stress on the knee joints.

Unique to these exercises, is the body posture combined with the correct hand and arm positions, and the extra awareness required to keep the lower body stable while also maintaining the correct body alignments. By squeezing the hands into fist and then opening them moving only the hands and wrists, the fascia trains, the nervous, muscular and skeletal systems are all engaged throughout the entire body. Try to hold the static position while performing the wrist exercise, from steps 1, 2, 3, 4 and back to 1 for consecutive repetitions. Holding the stance generally develops overall strength where as repetitive wrist positions develops stamina, endurance and determination. Relax the body into the positions in spite of any tension in the muscles. Deep and relaxed breathing is essential while performing this exercise. Try 10x each, building to 20x, 30x, 100x 300x. Yes, this is achievable gradually over time and with much effort.

Variation #1; Arms to the sides, engage the muscles of the pectoral, shoulders, and upper back at different angles increasing strength in many directions.

Variation #2; Using either/both of the above arm directions, sink the hips into a horse stance. High , medium and low positions of the hips will greatly increase the difficulty and strength building benefits of this exercise set. Additionally, attempting to stay in this lower body position in spite of the cramping, pain and discomfort, this is a method to develop strength of the nervous system due to so many innervated muscles being engaged at the same time. In energetic practices from martial arts, daoyin and yoga, this practice is called “burning of the chong mai” in reference to the thrusting energy vessel (meridian) that extends from the base of the tailbone upwards towards the top of the head.

I write often about topics that affect our health and well-being. Additionally, I teach and offer lecture about qigong, tai chi, baguazhang, and yoga. I also have hundreds of FREE education video classes, lectures and seminars available on my YouTube channel at:https://www.youtube.com/c/MindandBodyExercisesMind and Body Exercises on Google: https://posts.gle/aD47QoJim Moltzan407-234-0119www.MindAndBodyExercises.comwww.Amazon.com/author/jimmoltzan


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