Most people think about strengthening exercises for their hands, wrists, ankles, and feet when it comes to exercising and being healthy, but have you ever considered strengthening exercises for your hands, wrists, ankles, and feet? They are actually important regions to spend some time on when exercising.
Whether you’ve been on your feet all day or work at a desk where your hands are constantly moving, exercising your hands, ankles, and feet will help relieve discomfort. It can also ensure that you continue to receive the support and range of motion that you require.
Hands & Wrists
It’s critical to strengthen the muscles in your hands, especially as we age and our muscular mass declines. This might make lifting and holding objects difficult, so strengthening your hands today can help you in the future.
Make a Fist
Making a fist is one of the simplest hand and wrist training exercises. Fold your hand into a fist and squeeze it for 30 seconds to a minute before releasing it. Repeat with both hands a few times. If your fist hurts, you’re probably gripping it too tight. This workout will strengthen your hand and fingers, allowing you to move more freely and reduce aches and pains.
Using a grip strengthener is another option. This is a challenging object to squeeze together in order to assist the muscle learn to grasp better. To develop the muscles, squeeze and hold one of these a few times a day, similar to forming a fist. If you don’t have a grip strengthener, use a stress ball or simply practise the action without it. The workout will still be beneficial; the strengthener simply provides additional resistance.
Finally, wrist flexing is an excellent exercise for increasing wrist and hand strength. With something cushioning your wrist, hang your hand over the end of a table. Raise your hand so that the palm faces ahead and pull back until you feel a stretch. Relax your hand and let it to dangle over the table’s edge. Rep with each hand a couple times. This wrist-strengthening exercise is beneficial for strengthening wrist muscles that support the hand.
Feet & Ankles
The ankles, like the hands, require training to prevent muscular mass loss as we age. Weak ankles can create aches and pains while walking or walking long distances, limiting how far we can travel if the situation becomes too serious.
Ankle circles are exactly what they sound like. You rotate your foot and ankle in a circular motion while holding your leg in the air. To strengthen the muscles and increase range of motion, do this in both directions and with both feet. If you’re going trekking or for a long walk, this exercise can also help reduce ankle pain and stretch muscles if needed.
Ankle Stretch/Toe Pull
Toe pulls and ankle stretches are effective strengthening workouts for the feet, ankles, and calves. You can pull your feet or toes backwards with your hands or a resistance band wrapped around your feet. This can help relieve pains and improve the muscles in your feet, which is important as you become older to maintain balance.
The toe grasp is the final step. This strengthening workout targets your toes and feet’s flexor muscles. Simply place a towel (or something similar) on the floor and pick it up with your toes. Do this a few times with each foot to strengthen those muscles and your total foot strength.
There you have it: a few simple exercises to strengthen your hands and feet’s joints. If these exercises don’t suit you, there are plenty more to choose from, but it’s vital to include them in your workouts to keep your muscles strong, as they will help you maintain your balance, grip, and flexibility in later life.