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Do you struggle to open tight condiment jars, water taps, slippery round door handles and a variety plastic sealed food packets? Or you find difficulty in the tasks that require you to hold something for extended periods of time? Perhaps you play sports that involve a bat, racquet, ball etc and you feel you lack power and co ordination?

weak grip | Longevity LiveIf so, you may be suffering from a weak grip.

Hand Muscles

The hand is truly amazing as it can perform so many marvelous feats, but what drives the functionality of the hands?

The answer lies in the muscles that puppeteer the digits (Thumb and fingers) of the hand, those muscles are the forearm flexors (responsible for closing the hand, etc a fist) and extensors (responsible for opening the hand).

The combined use of these muscles is what animates the hand to do all these complex gestures and movements. Returning to the topic of strength, the forearm flexors are far stronger than the forearm extensors, but how do we go about strengthening your forearms?

How to Increase Grip Strength:

1) Use your grip, as simple as it sounds we often have a weakness due to our choices. Here is a question to illustrate this point, do you always choose to push a trolley over a hand held basket? I challenge you to shop without your trolley, grocery shopping is the exception.

weak grip | Longevity Live2) Actually train your grip, resistance training often involves dumbbells, barbell and various machine equipment. Pulling motions, curling motions and any exercise that demands that you hold onto a piece of equipment against a resistance will stimulate your grip strength.

Exercises to stimulate the forearm extensors: Barbell reverse curl, Dumbbell hammer curls & reverse wrist curls.

Exercises to stimulate the forearm flexors: Any curl with a supinated palm (palms facing up), and any rowing or pulling motion.

3) Active hands, playing with stress balls, vice grippers and gyroscopic devices are fun, convenient and keep the entire forearm engaged.

Remember a strong set of hands enable you to perform your usual task with speed, endurance and accuracy. You will also feel a new sense of independence as you are more able to tackle activities you would normally avoid.

Follow the link to read more training advice from personal trainer Tyrone Wessels.


Tyrone Wessels

Tyrone is a passionate health and fitness enthusiast, who practices what he preaches. At the age of six he started JKA Karate and twelve years later achieved 1st Dan. At the same time he began doing Iyengar yoga, and is today an internationally qualified Power Yoga instructor, and holds regular classes for like-minded fitness fanatics.

During his high school years he played Provincial squash and for two years represented Gauteng at a national level. He often came from the back and overwhelmed the competition with his determination and tenacity. He is a qualified Personal Trainer and has a degree in Marketing. Tyrone just loves to train, and enjoys seeing results in his own practice and that of his students and clients.

The content in this editorial is for general information only and is not intended to provide medical or other professional advice. For more information on your medical condition and treatment options, speak to your healthcare professional.