Exercise with a towel
This exercise helps train a tight grip - the most familiar hand movement. Using a cotton towel creates a flexible feedback force, helping to tighten the fingers, thereby enhancing the coordination between the small muscles in the palm and fingers.
Roll a handkerchief into a tight cylindrical shape, about the thickness of a broom handle. Hold the handkerchief roll with one hand and raise it across your chest. Press hard for about 3 seconds. Relax your hand slowly for 2 seconds. Perform 12 squeezes for each hand, doing 2 rounds on each side.
Fingertip spreading movement
This exercise directly affects the extensor muscles (the muscle group that helps open the hand). Maintaining a balance of strength between the compression muscle and the extensor muscle helps the hand become flexible, avoiding stiffness, and effectively prevents the clumsy grip in the form of claws commonly seen in people after 65 years old.
Place your hand face down on the table, fingers in a relaxed state. Slowly spread all five fingers as wide as possible. Hold the hand-spreading position for 3 seconds. Gently close your fingers together into a gentle, soft fist. Hold the fist for 3 seconds. Repeat 10 times slowly for each hand.
Practice rotating the jar lid
Exercises that directly impact the forearms to enhance the ability to rotate - one of the 4 basic grip styles and the most easily declining skill in the elderly. Practicing this movement helps you easily perform daily activities such as opening jam jar lids, turning water taps or opening bottle caps.
Prepare a hollow jar with a slightly tightened lid. Use one hand to hold the jar body firmly. Use the other hand to hold the lid tightly and slowly rotate to open; maintain for about 3 seconds to rotate a quarter of the lid's circle. Invert to close the jar lid in 3 seconds.
Perform 8 openings and 8 closing times for each hand. When hand strength has improved, you can gradually increase the tightness of the jar lid to improve efficiency.
