Strengthening dorsal interossei hand muscles
What's the story
The dorsal interossei muscles play a crucial role in hand movement, contributing to both precision and strength tasks.
By strengthening these muscles, you can improve grip, dexterity, and overall hand function.
This article provides five exercises specifically targeting the dorsal interossei muscles. Suitable for all fitness levels, these exercises will effectively build strength.
Finger spread
Finger abduction exercise
Begin by extending your hand out in front of you with your fingers pressed together.
Gradually separate your fingers as widely as possible, then draw them back together.
Perform this motion in three sets of 10 repetitions.
This exercise isolates the dorsal interossei by focusing on their primary function of finger abduction, i.e., moving away from the midline of the hand.
Grip strength
Hand grippers exercise
Using a hand gripper is a highly effective way to strengthen your hand muscles, including the dorsal interossei.
Start with a gripper that provides light resistance and squeeze it with a full grip for three sets of 10 reps per hand.
As you get stronger, gradually increase the resistance level of the gripper to keep your muscles challenged.
Resistance stretch
Rubber band stretching
Put a rubber band around all five fingertips and then spread your fingers apart as far as you can so that the band stretches outward.
Hold this position for three seconds and then slowly release it.
Do three sets of 10 repetitions every day.
This exercise provides resistance, which strengthens the muscles involved in both abduction and addadduction movements i.e. dorsal interossei.
Flip control
Palm-up hand flips
Sit with your forearm resting on a table and your palm facing down to start.
Swiftly rotate your hand so that your palm faces up. Do it without raising your elbow from the table.
Rotate back to the initial position to finish one rep.
Perform three sets of 15 reps for each hand.
This exercise strengthens and enhances coordination within these crucial hand muscles.
Lift precision
Finger lifts
Lay your palm flat on a table, fingers together.
One by one, raise each finger as high as you can while keeping the rest pressed down.
Lower it gently, then move onto the next finger.
Do this for three sets, 15 raises per set, per finger.
This exercise isolates and strengthens the dorsal interossei. It improves hand dexterity and muscle strength.