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- Exercises For Manual Dexterity
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If your stroke has robbed you of this ability, take action to improve your quality of life by beginning an at-home exercise program. These finger and hand exercises for stroke recovery can help you regain the use and dexterity in your hands as you retrain your brain after the neurological damage that was caused from your stroke. Most downloaded apple apps.
The wrist flexors include six individual heads in the forearm that are used for flexion, abduction and adduction of the wrist. The wrist extensors refer to eight individual heads that extend, abduct and adduct the wrist. These muscles also play an important role in flexion and extension of the elbow and fingers. Exercise these muscles often to improve strength in the forearms and prevent injury to the wrist and elbow.
Barbell Wrist Curl
This exercise targets the wrist flexors. Perform this exercise with a standard barbell and light-to-medium weight. Sit on the edge of a weight bench and grasp the barbell with an underhand grip. Rest your forearms on your thighs and allow your wrists to extend toward your knees. Raise the barbell back up by curling your wrists. Repeat this motion for multiple sets of 12 to 15 repetitions.
Cable Wrist Rollers
Perform this wrist flexor exercise with a plate attached to a rope or heavy string, about 2- to 3-feet long. Tie the rope securely around the hole of the plate. On the other end, tie a wooden dowel. From a standing position, roll the string over the dowel until there is no more string left. Reverse direction and lower the weight to the floor. Repeat this exercise as many times as you can.
Radial Deviations
Perform this wrist extensor exercise with a half-loaded dumbbell. Assume a standing position and grasp the dumbbell directly beneath the plate. Place your arm down to your side. With your wrist facing your hip, bend your wrist upward to raise the weight. Lower the weight by extending your wrist. Perform 12 to 15 repetitions and repeat with the other arm.
Kneeling Stretch
Stretch the wrist flexors and extensors after lifting weights to prevent tightness in the forearms. One exercise that targets all of these muscles is the kneeling stretch. Perform this stretch by kneeling on a mat and placing your palms on the floor with your fingers pointed toward your knees. Shift your body backward and keep your elbows straight. Hold for 10 to 30 seconds and repeat.
References
- Essentials of Strength Training and Conditioning, third edition; Thomas R. Baechle and Roger W. Earle
About the Author
Graham Ulmer began writing professionally in 2006 and has been published in the 'Military Medicine' journal. He is a certified strength-and-conditioning specialist with the National Strength and Conditioning Association. Ulmer holds a Master of Science in exercise science from the University of Idaho and a Bachelor of Science in psychology from Washington State University.
Dexterity Exercises For Seniors
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Hand dexterity is critical to the normal range of motion needed in our hands to perform various daily activities. Hand muscles should be subject to strengthening via exercise like any other muscle in your body, as HandExercises.org suggests. By completing a few simple exercises on your own, however, you can maintain hand dexterity rather easily. Before attempting any new exercise treatment program, be sure to speak to a medical professional.
Finger Flexion
One example of a hand exercise that you can complete for improved dexterity involves hand-eye coordination and finger flexibility. According to the Ohio State University Medical Center, this exercise begins by holding your hand in front of your chest with fingers stretched to full extension. Next, using only the muscles of that hand, flex your index finger towards your thumb, forming the letter 'O.' Complete this movement with each finger touching your thumb, one at a time. You can increase your speed with this exercise in order to further benefit your coordination, and this exercise is simple enough to complete many times during the day.
Resistance Exercises
Grip is an important aspect of hand dexterity. As the Ohio State University Medical Center suggests, grip strength can be improved by grasping a tennis ball in your hand and squeezing your fingers around the ball. Hold this comfortable grip for five seconds before slowly and smoothly relaxing your hand muscles just enough to retain a hold on the tennis ball. Repeat this process four to five times daily with both hands for best results. Depending on your hand strength, other balls can be used in place of the tennis ball.
Thumb Exercises
Exercises For Manual Dexterity
Your thumb allows you to grasp small objects and move your hand in fine, intricate movements. One thumb exercise involves holding your hand in front of you, with your fingers close together and your thumb out to the side of your hand. Next, using only your thumb, flex your thumb across the palm of your hand towards your little finger. Hold this stretch for five seconds before slowly returning to starting position. This exercise can be completed many times during the day for both hands.
Manual Dexterity Exercises For Teens
Finger Range of Motion
Manual Dexterity Exercises For Children
According to the Ohio State University Medical Center, another exercise that can be helpful in increasing hand dexterity involves flexing your fingers at each individual knuckle. Start this exercise by holding your hand in front of your chest with your palm facing you and your fingers together. Next, use your hand muscles to flex all fingers in one motion toward the ground. This motion should be slow and controlled, to focus on each individual knuckle. Once in full flexion, reverse the movement by slowly extending your fingers back to starting position. This exercise can be completed many times during the day, depending on your comfort level.