Boosting metacarpal bone health with these hand exercises
What's the story
Keeping your metacarpal bones healthy is essential for maintaining hand function and strength. These bones constitute the intermediate part of the human hand, linking the wrist to the fingers. Over time, repetitive tasks, injuries, or disuse can weaken hand bones and limit mobility. This article provides five easy exercises to strengthen your metacarpal bones and enhance hand health.
Finger lifts
Finger lifts for flexibility
Finger lifts are a great exercise for beginners to strengthen their metacarpal bones. Position your hand flat on a table, palm down. Slowly lift each finger off the table one at a time, hold it in the air for a few seconds, and then lower it back down. Do this exercise 10 times for each finger. This exercise strengthens the metacarpal bones and also increases finger flexibility.
Hand squeezes
Hand squeezes for grip strength
Stronger grip = stronger metacarpal bones. All you need is a soft ball or a stress-relief ball. Hold it in your palm and squeeze as hard as you can without causing pain. Hold this squeeze for five seconds before releasing. Repeat this process 10 times with each hand. Frequent hand squeezes can greatly improve grip strength and bone density.
Wrist extensions
Wrist extensions for support
Wrist extensions help in fortifying the union of your wrist and metacarpal bones. Sit with your forearm resting on a table, allowing your wrist to hang over the edge while holding a light weight. Flex at the wrist to lower the weight, then raise by extending your wrist. Perform two sets of 10 repetitions with each hand.
Thumb opposition
Thumb opposition to enhance dexterity
Thumb opposition exercises enhance dexterity and strengthen the muscles crucial for maintaining metacarpal bone health. Touch your thumb to the tip of each finger in turn, while keeping the rest of your fingers as straight as you can. Do this exercise slowly to get the most out of it. Three sets of five repetitions with each hand every day is ideal.
Finger spread
Finger spread for increased mobility
Separating your fingers apart strengthens the metacarpals and increases hand flexibility. Wrap elastic bands around your fingers and spread them apart against the resistance. Then, slowly bring them back together. Do this 15 times twice a day. It will build up the muscles and keep the spaces between your metacarpals healthy, ultimately enhancing your hand's mobility.