The Age-Proof Grip….More Than a Handshake: Your Grip, Your Health, Your longevity
Have you heard the phrase; Grip It and Rip It:? This in reference to How Strong Hands Keep You Young… So, What Does Your Grip Say About Your Health as You Age?
Are you having trouble opening jar lids, doing up buttons, gripping objects, using your garden tools or racket? Wrist and finger strength and mobility are crucial for countless daily activities and overall well-being. Reduced hand strength can significantly impact daily life and can be a sign of various underlying health issues.
Examples of reduced hand strength include difficulty with tasks such as:
* Opening jars or medication bottles
* Lifting grocery bags or laundry
* Performing self-care like showering, dressing, or grooming
* Holding a pen or pencil for writing or drawing
* Using scissors
* Managing clothing fasteners (buttons, zippers)
* Squeezing a glue bottle or sponge
* Peeling or cutting food
* Carrying objects
* Using tools like a hammer or saw
I frequently see clients who are struggling with daily tasks due to reduced hand, finger and grip strength. As a physiotherapist , I explain that reduced hand strength, particularly grip strength, is increasingly recognized as a significant indicator of morbidity (the state of being diseased or unhealthy) and even mortality (death). While age, gender, and body size naturally influence grip strength, a significant reduction below the average for a comparable population can indicate underlying health problems and an increased risk of adverse health outcomes. If you notice a sudden or persistent decrease in your hand strength, it’s advisable to consult a healthcare professional to determine the underlying cause and discuss appropriate management or treatment.
So, why maintain and improve grip strength?….
* Improved Daily function
Strong and mobile hands allow us to perform everyday tasks with ease, such as opening jars, carrying groceries, typing, writing, dressing ourselves, and turning doorknobs.
* Enhanced Dexterity and Fine Motor Skills:
Good finger and wrist mobility are essential for precise movements. This is vital for activities like playing musical instruments, crafting, intricate work, and even using a smartphone.
* Injury Prevention:
Regular exercises that strengthen and increase flexibility in the hands and wrists can help prevent common injuries like carpal tunnel syndrome, tennis elbow, wrist sprains, and injuries related to overuse or repetitive motions.
* Arthritis Relief:
Strengthening the muscles around the joints and increasing flexibility can help reduce the pain and stiffness associated with arthritis.
* Improved Circulation:
Hand exercises can enhance blood flow to the hands, promoting healing and reducing swelling.
* Better Performance in Sports and Hobbies:
Many sports (e.g., golf, tennis, climbing, weightlifting) and hobbies rely heavily on hand and grip strength and control.
* Maintaining Independence as We Age:
As we get older, maintaining hand function becomes increasingly important for continuing to live independently and participate in activities we enjoy.
* Indicator of Overall Health:
Grip strength is often considered a biomarker for overall health and longevity. Studies have linked weaker grip strength to a higher risk of chronic diseases, falls, and even mortality. A decline in hand strength can indicate muscle loss throughout the body.
Why We Lose Hand Strength as We Age:
The decline in hand strength as we age is a complex process influenced by several factors, primarily related to degenerative changes in the musculoskeletal, vascular, and nervous systems:
* Sarcopenia (Muscle Loss):
This is a primary contributor. Starting around age 40, adults can lose a significant percentage of their muscle mass each decade, a process that accelerates after age 65-70. This reduction in muscle mass directly impacts grip strength.
* Changes in Tendons and Connective Tissues:
The tensile strength of tendons decreases with age (by 30-50%), and connective tissues become less elastic and stiffer. This can reduce the range of motion and the ability of muscles to transmit force effectively.
* Nerve Degeneration:
There is a decline in the number of nerve cells that send signals from the brain to the muscles, telling them to contract. This can lead to a loss of functioning motor neurons and a decrease in the ability to activate muscle fibers effectively.
* Arthritis:
Conditions like osteoarthritis and rheumatoid arthritis become more common with age, causing pain, swelling, joint deformities, and restricted range of motion in the wrists and fingers, all of which impair hand strength and function.
* Reduced Physical Activity:
A more sedentary lifestyle, common in older age, can contribute to disuse atrophy and further accelerate muscle loss.
* Vascular Changes:
Age-related changes in the circulatory system, including reduced microcirculation to tendons and other tissues, can also play a role in diminished hand function and increased fatigue.
* Bone Density Loss:
After age 50, bone density in the hand tends to decrease, which can also contribute to a decline in manual dexterity.
While losing some hand strength is a natural part of aging, maintaining an active lifestyle, engaging in regular hand and wrist exercises, and addressing underlying health conditions can help mitigate the decline and preserve hand function for longer.
How to perform Strengthening hand and wrist muscles to improve grip strength, reduce pain, and enhance overall hand function.
Here are some of my favorite and effective exercises, ranging from simple to more challenging, often incorporating common household items or light weights.
These exercises focus on the muscles that move your wrist. You can do them with a light dumbbell (1-3 kg, or even a can of food or water bottle to start), or a resistance band.
Wrist Flexion and Extension
Wrist Curls: Sit with your forearms resting on your thighs, palms facing up. Bend your wrists upward, then slowly lower them. Repeat for 2-3 sets of 10-15 repetitions.
Wrist Extension: Similar to wrist curls, but with palms facing down, bend your wrists downwards.
Wrist Deviations: Hold a light weight (like a can) and bend your wrist from side to side, keeping your wrist flat. .
Hand and Finger Strengthening Exercises
These exercises target the muscles within your hand and forearms that control grip and finger movements.
Grip Strengthener (Ball Squeeze):
* Hold a soft rubber ball, stress ball, or even a rolled-up sock in your palm.
* Squeeze the ball as tightly as you can for 3-5 seconds.
* Release slowly.
* Reps/Sets: 10-15 squeezes, 2-3 sets per hand.
Finger Spreads with Resistance Band:
* Place a rubber band around all five fingers (including your thumb).
* Spread your fingers wide against the resistance of the band.
* Slowly bring your fingers back together.
* Reps/Sets: 10-15 repetitions, 2-3 sets per hand.
Thumb Opposition/Touch:
* Touch your thumb to the tip of each finger, one at a time, making an “O” shape.
* You can also try touching your thumb to the base of each finger for a deeper stretch and more targeted strength.
* Reps/Sets: 5-10 repetitions for each finger sequence, 2-3 sets per hand.
* Pinch Grip (Plate Pinch / Clothespin Pinch):
Clothespin / peg Pinch:
Use clothespins to pinch them open with each finger and your thumb, working against the spring resistance.
* Reps/Sets: For plate pinch, hold for 10-30 seconds, 3-5 sets. For clothespin, 10-15 squeezes per finger, 2-3 sets.
Towel Wringing:
* Wet a small towel.
* Grip one end in each hand and twist in opposite directions as if wringing out water.
* This works your grip and forearm muscles.
* Reps/Sets: Wring until you can’t get any more water out, then repeat 3-5 times.
Finger Lifts (Table Top):
* Place your hand palm-down on a flat surface.
* Lift one finger at a time off the table, holding for a few seconds. Try to keep the other fingers flat.
* You can also try lifting all fingers and thumb together.
* Reps/Sets: 5-10 lifts per finger, 2-3 sets per hand.
Mobility and Flexibility Exercises (Important for overall hand health)
I recommend these for warm-ups or cool-downs, and especially beneficial for conditions like arthritis or carpal tunnel.
Wrist Circles:
* Extend your arm in front of you. Make a loose fist.
* Rotate your wrist in slow, controlled circles in both clockwise and counter-clockwise directions.
* Reps/Sets: 10-15 circles in each direction, 2-3 sets.
Prayer Stretch:
* Place your palms together in front of your chest, as if praying.
* Keeping your palms pressed together, slowly lower your hands towards your waist until you feel a stretch in your wrists and forearms.
* Hold for 15-30 seconds.
* Reps/Sets: 2-4 repetitions.
Finger Slides:
Extend your arm, flex your wrist with your palm facing forward. Slowly slide your fingertips towards the base of your fingers, then reverse the movement.
Finger Tendon Glide:
Start with fingers extended, make a hook fist, then a full fist, then a straight fist, returning to the starting position each time.
Thumb Exercises:
Move your thumb across your palm and back, and also move it up and down (abduction and adduction).
Important Considerations:
Listen to your body: Stop if you feel any pain.
Start slowly: Begin with a few repetitions and gradually increase as you get stronger.
Warm-up: Before starting any strengthening exercises, warm up your hands and wrists with gentle range-of-motion movements.
Cool-down: End your workout with gentle stretches.
Consult a professional: If you have any concerns or injuries, seek guidance from a healthcare professional.
There is Hidden Power in Your Hands: Boosting Wellbeing Through Grip!
See you on the mat,
Lisa x
