hand-grip

Different Types of Grips and How to Train Them

Different Types of Grips and How to Train Them. In most workout routines, grip strengthening is one of the most overlooked training. Every day, we are faced with activities that use our grip strength like opening a bottle of water or even as simple as holding a handrail. If we fail to do even the simplest of things because we have a weak grip strength, you can kiss the joy of being independent goodbye.

Most sports require a great amount of grip strength as well. Studies have shown that a good grip strength means a strong and resilient upper body. Good grip strength can also help prevent injuries in the arm and forearms as well as improve the performance of athletes no matter what sport they play.

Different Types of Grip

A lot of people may not know this but there are actually different types of grips. Each grip requires different training in order to build power. Grip strength can be categorized into four types:

  1. Pinch Grip

If the crushing grip is the grip between your fingers and your palm, the pinch grip lies in between the four fingers and the thumb. The most obvious example of the pinch grip is when you hold weight plates together with one hand. This type of grip is then further categorized into fingers and thumb grip.

  1. Support Grip

Support grip is used when a person does pull-ups. This type of grip is used when you hold something for a long time. Wall hangs and carrying kettlebells are other examples of exercises where support grip is used. This type of grip is especially helpful when you’re fond of going shopping.

  1. Crushing Grip

As the name implies, this type of grip is used in instances such as crushing soda cans. However, it isn’t necessarily for crushing things, it can also be used in shaking hands. It is the type of grip that’s between your fingers and your palm.

How to Train Your Grip

There are a lot of ways to effectively train your grip. If you’re looking for a better and stronger grip, here are some exercises you can do:

Plate Pinches

Stack two weight plates together with the smoother surface facing outwards and try to pick them up. If you want to take it up a notch, try walking with them after you’ve picked them up.

Hanging

Find a bar to hang on to. Get your feet off the ground and hold on to the bar for as long as you can. You can hold on to the bar in different positions such as the chin up style (palms facing inwards), pull up style (palms facing outwards), or mixed (one palm in, one out).

Hand Grippers

Using a pair of excellent quality hand grippers, try to squeeze the handles of the hand grippers together for a few seconds before releasing it. Grippers have been known to have a strengthening effect on the wrist and overall on the person’s grip strength.

At some point in your life, your physician or your workout trainer eventually require you to train your grip. Before your grip strength starts to deteriorate, do some hand strengthening exercises. Just remember not to overdo it.


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Hand Gripping Exercises in Occupational Therapy

Hand Gripping Exercises in Occupational Therapy

Hand Gripping Exercises in Occupational Therapy. Just as it can help prevent diseases, hand gripping exercises are also vital in the recovery of people stroke patients. The motor skills are what is usually affected when a person experiences a stroke. In order for them to regain control, hand exercises are implemented in their therapy.

Hand therapy is a mix of occupational and physical therapy that is used to help rehabilitate the hands, fingers, and wrist. An injury or a stroke attack using grippers, balls, bands, and weight bars, can also be used to help children develop their fine motor skills. The therapist may be able to help you with these activities in order to improve your hand strength.

Here are some hand strengthening exercises your occupational therapist may employ:

  • Stretching exercises

These exercises are designed for warm up and to help the muscles in your hand prevent stiffening and improve your hand’s ability to move effectively without any problems.

  • Flexion and Extension on the Wrist

With your affected hand rested on top of a flat surface (i.e. on top of an armchair or table) with palms down, bend your wrist by slowly moving your hands up and down. Repeat the same thing with the palm of your hands facing up.

  • Flexion and Extension of the Thumb

Start this stretch with your palms open such that the fingers on your hands will be far apart. Slowly bring your thumb to the base of your pinky finger as if you’re making the number 4 gesture with your hand then bring your thumb back to the original position.

When the muscles in your hands have warmed up, your therapist might decide to move the therapy to the exercise proper. Here are the hand gripping exercises that are usually employed:

  • Therapy Balls

Usually used when the patient is still on the early stages of developing or regaining hand strength. These are also the cheapest hand rehabilitation method after a stroke. The balls come in different firmness and sizes so that your hands will constantly be kept on being challenged thereby speeding up your recovery.

There are different ways to exercise using therapy balls. Your therapist may require you to perform a power grip where you squeeze a ball as tightly as you can and focusing on pressing your fingers on the ball. Another way is by squeezing the ball between any two fingers on your hands.

The best way to increase hand strength is through hand grippers. This compact, lever-type devise is designed to increase the patient’s endurance, strength, and even dexterity. This is especially important for a recovering stroke patient. Performing normal tasks such as carrying groceries, opening the door, or carrying a bag.

Using this equipment is easy. You simply have to grab both sides and start squeezing it as hard as you can. Its strength level is adjustable which makes it a perfect tool for stroke patients to slowly develop their hand grip strength.

Your hands are simply one of the most used parts in your body. Bouncing back to your normal daily life after a stroke attack is vital. While this list of exercise methods can help, checking in with your occupational or physical therapist. It is still important to make sure that you’re on the right track.


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