Welcome back to this week’s edition of 2-Minute Tuesdays. Now this week, we are talking to those of you who are experiencing some hand, wrist, forearm, or finger weakness. What things can you do with your exercise throughout the week to help combat this weakness and start to get those areas of your body stronger?
1) Do Specific Resistance Training
Our first exercise tip to strengthen your hands and wrists is to make sure you are doing specific resistance training exercises to challenge the muscles of your hands and forearms. Using a dumbbell, for example, to challenge wrist flexion and wrist extension can be extremely beneficial for strengthening your hands and wrists.
Action Step: Include at least two hand and wrist exercises into your workouts a couple of times a week. It will feel difficult at first, but just like any new exercise, you will improve and get stronger with time.
Related: One Workout Away Challenge Starts January 3rd!
2) Utilize Isometric Holds
Our second exercise tip to strengthen your hands and wrists is to utilize isometric holds for your forearm and hand muscles. Oftentimes, these types of holds are performed while doing rows, pulldowns, or other types of pulling exercises. You can also keep it simple and just hold dumbbells for time while standing. Again, adding in a couple isometric exercises for your hands and wrists each week can do wonders for strengthening these areas.
Action Step: The next time you do a pulling exercise for your upper body, forgo the lifting straps and make sure to challenge your grip. You can also add in exercises such as farmer walks or dumbbell holds to really load up your grip isometrically.
Related: Maximize the efficiency of your home workouts with this program!
3) Find Your Local MAT® Specialist
Our third exercise tip to strengthen your hands and wrists is to find your local Muscle Activation Techniques® (MAT®) specialist and schedule an appointment with them. MAT® will find the muscles of your hands and wrists that are not working well and get those muscles working better, and one of the most impactful areas often is the hands and wrists.
Action Step: Want to find a certified specialist in your area? Click here! In the Chicagoland area and want to schedule with us? See our availability here!