Categories
Fitness

Hand Grip Exercises

Falling on stairs can be prevented with strong hand grip
Falling Down Stairs

Introduction

Hand Grip Exercises. A strong hand grip is important especially if our grip is strong it reduces the worry of falling.

Hand Grip Exercises. The USA. Annual Deaths From Falling Down Stairs. Stairways are one of the most frequent places for falls to occur, yet there is little literature about stairway falls, or, more importantly, how to prevent them. Also, over a million senior people are involved in falls every year. Furthermore, 12,000 older Americans die in stairway falls annually.

Hand Grip Exercises. UK. The Royal Society for the Prevention of Accidents (RoSPA) reports that over 60% of accident-related deaths amongst the elderly are due to falls involving stairs or steps, while further studies show people over the age of 75 are as much as five times more likely than younger people to experience a stair-related injury.

Gripping books

Book gripping exercise improves and builds hand grip strength
Gripping Books

Hand Grip Exercises. Gripping 2 or 3 books is an effective way to build hand and forearm strength. So then, using an over hand grip on the book spines, grip tightly to prevent any book slipping. Also, count to 10 slowly, relax and repeat 3 times on each hand , that is 1 set

Tennis Ball grip Exercise

Image of a tennis ball to support the text on hand grip
A tennis ball can improve grip

Hand Grip Exercises. A tennis ball is an alternative to hand grippers, it does the same job and basically works the same muscles, and is an extremely cheap alternative. This is a simple and easy method you can do anywhere. For example, while watching the news, you can squeeze and change hands, or even during a film on TV.

By the way, many women and some men may find that a tennis ball is too large to squeeze at first. However, if you have difficulty, try starting with a smaller squash ball. In this case, a squash ball is easy to carry in a pocket or bag, so you can use it anywhere you go. Simply squeeze the ball in each hand 10 times, that’s 1 set, or do what you can manage.

Home Made Wind Up

Hand Grip Exercises. A homemade wind up is a very effective way to improve forearms and hands making your grip strong.

Home Made Windup builds forearm strength and grip
Home Made Wind Up

A roll-up device is a short bar with a cable and a weight. To begin with, hold the bar with both hands fully outstretched in front of you. Next, using your hands, slowly wind the cable up to raise the weight. But keep the arm out in front of you at shoulder height until the weight is up close to the bar. Lastly, lower the weight using your hands to unwind the cable, which completes one rep. Also, do not let the weight drop fast control the lowering with your hands. Wind up and down 5 times, rest and repeat for a total of 10 times. That is 1 set, or do what you can manage

Modified Farmers Carry

Suitcase Carry Exercise
Suitcase Carry

The farmers carry is a full body exercise that helps to strengthen forearms and hand grip. But, usually carrying a weight and walking is done with gym type weights. We will modify that and use a suitcase, I am sure everyone has gone on holiday with an over packed suitcase at sometime in the past. So then, the suitcase carry is a one-handed farmer’s walk, and can be performed within your home.

Also, some specific benefits include improved cardiovascular health and endurance, as well as increased muscle strength and power. Furthermore, the farmer’s walk can be an excellent addition to a strength training program or performed on its own as cardio.

Furthermore, this variation, only one weight (a suitcase)is picked up from the floor and carried for a distance of 40mtrs. This requires significantly more core stabilization to remain upright, as the load tends to pull you to one side. The suitcase carry is an excellent accompaniment to other exercise workouts it makes a great finisher to a good workout. Try to find 20mtrs space that your can walk up and down, do this 3 times for 1 set.

Do 3 sets of these exercises or what you can manage, Monday, Wednesday and Friday for two weeks.

Video

In conclusion

Grip strength is something we all need at any age but more so as we increase in age. The large number of stair related falls are a reflexion of poor grip and strength in older adults. So then, if you have a good strong grip you are reducing the risk of stair related falls. In addition, please note that often a doctors visit will start with a handshake. And you doctor does this to assess your overall strength.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

Connect with me and leave a comment or two on my social media.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.