Strengthening finger extensors: Top five exercises
Strong finger extensors are key to a powerful grip, improved dexterity, and injury prevention. Despite their importance, these muscles are frequently neglected in regular fitness routines. However, they are vital for everyday tasks and sports performance. This article provides a list of five effective exercises to strengthen your finger extensors. You don't need fancy equipment or a gym membership!
Rubber band extensions
All you need for this super easy and effective exercise is a rubber band. Yes, you heard it right! Put the band around all five fingers and then spread them outward against the resistance of the band. Do three sets of 10 repetitions. This exercise strengthens the extensor muscles by providing resistance as you spread your fingers apart. This can help improve finger strength and dexterity over time.
Finger lifts
This exercise can be performed on any flat surface, like a table or desk. Simply place your hand palm-down and raise each finger individually, keeping the rest pressed against the surface. Try to do three sets of 10 lifts for each finger. Finger lifts are great for strengthening the extensor muscles. Plus, they improve fine motor skills by focusing on the independent movement of each finger.
Reverse hand push-ups
Unlike conventional push-ups which primarily target your arms and chest, reverse hand push-ups help strengthen your finger extensors. Start by kneeling, place your hands palm-up under your shoulders, with your fingers pointing towards your body. Slowly lower yourself down, and then push back up to the starting position. Try doing two sets of five repetitions initially, then slowly increase the reps as you get stronger.
Wrist roller exercise
A wrist roller, which you can either DIY or buy, is a great tool for strengthening your wrist flexors and extensors. Simply hold it at shoulder height, roll to wind a weight up until it reaches the bar, then reverse to lower it. Two to three sets of this motion will be quite effective.
Dumbbell reverse wrist curls
Holding light dumbbells (begin with one kg or two lbs), sit with your forearms on your thighs or a bench with palms down holding the dumbbells at knee level. Curl your wrists upwards towards you, then slowly lower them back down after a brief pause at the top of the motion. Three sets of 12 repetitions should effectively target and strengthen those extensor muscles, as well as improve wrist stability.
