What is the role of grip strength in daily activities and overall health?
It is safe to say that fitness professionals know building strength is paramount to fighting the onset of osteoporosis, sarcopenia, and a plethora of age-related weaknesses. However, most trainers will focus on strength-training workouts that target the larger muscles in your body such as your back, chest, or legs.
However, did you know that the muscles of the forearm, wrists, and hands are just as important when it comes to improving overall health and a lifetime of independence?
Importance of Grip Strength
Daily Functionality: Grip strength is essential for everyday tasks such as holding a bar of soap, squeezing a tube of toothpaste, turning a doorknob, opening a jar, grabbing a pot off the stove, or holding a glass.
Health Associations: Grip strength is linked to various health measures, including:
- Total body strength
- Bone mineral density
- Risk of falls and fractures
- Sleep quality
- Cognitive function
- Mood (depression)
- Nutritional status
- Mortality
Benefits of Strengthening Forearms
- Improved Performance: Stronger forearm muscles enhance grip strength, making it easier to perform tasks that involve gripping and grasping.
- Independence: Increased grip strength can help maintain independence by making everyday tasks easier to perform.
Simple Forearm Exercises
To improve grip strength, try to start with one set of 8-10 repetitions and gradually increase to two or three sets. Infusing these exercises into your daily routine will reap the greatest benefits.
Wrist Extension and Flexion
Equipment: Light weights (1 to 2 pounds) or hold a small, weighted ball, stapler, or shoe.
Instructions:
- Hold a weight in each hand, arms at sides, elbows bent, palms down.
- Lift weights upward from the wrist, hold for 5-10 seconds, then lower and hold for 5-10 seconds.
- Repeat for 8-10 repetitions.
Wrist Supination/Pronation
Equipment: Light hand weights (1 to 2 pounds)
Instructions:
- Hold a weight in each hand, arms at sides, elbows bent, palms down.
- Rotate forearm so palm faces up, hold for 5-10 seconds, then rotate back and hold for 5-10 seconds.
- Repeat for 8-10 repetitions.
Putty Grip
Equipment: Therapy putty/ Silly putty/ Playdough/ Actual Cookie Dough
Instructions:
- Roll the putty into a ball, place it in your palm, squeeze and release.
- Repeat 8-10 times on each hand (a great daily exercise while watching tv)
Putty Three-Point Pinch
Equipment: Putty
Instructions:
- Roll the putty into a short cylinder, place it between
- Place the putty between the pads of your thumb and your index and middle fingers and gently squeeze and release the putty between your fingers and thumb.
- Repeat 10 times on each hand. (a great daily exercise while watching tv)
UPCOMING WEBINAR
Christine Conti, M.Ed is the CEO of FITFIXNOW, one of the leading online continuing education platforms for fitness professionals to gain convenient, affordable, and accredited courses. Conti is an arthritis fitness and orthopedic fitness specialist and recipient of the IDEA World 2023 Fitness Instructor of the Year. She is the COO of Reinventing the Woman Int., ContiFit, and the Two Fit Crazies Podcast. After being diagnosed with an aggressive form of RA at age 30, Christine has since completed 50+ marathons and triathlons, as well as 4 IRONMAN races and a 100 Mile race. Christine currently serves as a guide for the Special Olympics and Team 1% Better to bring awareness and advocate for athletes with Down Syndrome, Autism, or are classified as neurodivergent.
