How often you call on your grip strength during your average day? Each time you lift a bag of groceries, pull a weed or turn a key in a lock, you’re relying on muscles in your hands and forearms to work in coordination.
“A lot of these things require more strength than you may really notice until you start to lose it,” said Nick Maroldi, a physical therapist and certified hand therapist at Hospital for Special Surgery in White Plains, New York.
Conditions like arthritis, tendinitis and carpal tunnel syndrome can weaken your grip. So can the muscle loss and joint stiffness of aging, said Michelle Annes, a hand therapist and occupational therapist at Shirley Ryan AbilityLab in Chicago.
A strong grip is linked to longevity and well-being, while a weak grip often accompanies heart disease, cognitive decline and even some types of cancer. Improving your grasp won’t automatically enhance your health or lengthen your life, said Ryan McGrath, an associate professor at North Dakota State University. But bringing grip-focused moves in your routine may improve your quality of life by helping everyday tasks feel easier.
And squeezing a stress ball isn’t the best way to do it, experts said. Repeatedly clenching your hand can worsen or even cause issues like carpal tunnel, trigger finger or tendinitis, Dr. Maroldi said. Instead, work the whole muscle chain that supports your grip: hands, wrists and shoulders.
The following routine designed by Ms. Annes engages all these muscles and takes your wrist joint through its full range of motion, which may prevent or ease some types of pain and stiffness. It’s designed for you to do it your desk, so it can double as a workday break.
Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.
Thank you for your patience while we verify access.
Already a subscriber? Log in.
Want all of The Times? Subscribe.
The post 8 Exercises to Improve Your Grip Strength appeared first on New York Times.
