Healing exercises: exercises for fingers, for brushes

Our hands are working every day. But we pay very little attention to the condition of ligaments, health and skin on them. This is returned to us by a feeling of constant tension in the hands, crunching joints, and also a deterioration in appearance. These problems will help to solve exercises for the fingers, for the hands (exercise therapy).

This is a solution to the problems that have arisen, an excellent prevention of joint and ligament diseases, while for children they are the mechanism for the development of fine motor skills, speech, attention and memory. In rehabilitation, in the following cases, exercises for the hands and fingers are used: stroke, craniocerebral trauma.

Special conditions for their implementation are not required. Exercises to strengthen the hands and fingers can be done even sitting at the table. In order to improve their effectiveness, follow simple rules:

• Do all the complexes at the same pace with both hands;
• Do the exercises systematically and regularly;
• Do a couple of repetitions of the complex during the day;
• Do not hold your breath, breathe freely;
• Concentrate on each exercise, do not get distracted.

Tibetan monks started every morning with doing exercises for the hands and fingers. They recognized them as a miracle method to restore the flow of energy, in addition, they considered it a source of maintaining the necessary vitality. The presence of a huge number of reflex cells on the palms serves as a scientific confirmation of this fact.

Relieving fatigue

These exercises for fingers, for brushes recommendations are for people who work long behind a computer keyboard or manually fill a lot of papers. Better still every day for each person to perform these exercises to keep the skin young, and also to maintain joint health. Consider exercises for fingers, for brushes:

1. Physical culture begins with the fact that first the hands are compressed into a fist. In this form, they need to be rotated 10 times in each direction.
2. Hold your fist firmly in your fist, hold it for a few seconds in this position. Relax your arm. The same number of repetitions.
3. Pull the brush as far as possible, then away from yourself. Do this with each hand 5 times.
4. Squeeze your fist, squeeze and unclench your fingers one by one so that all the rest are motionless.
5. Brushes put on a firm surface. Raise each finger alternately, while the rest do not tear off.

Such easy exercises for fingers, for brushes serve as an excellent preventive maintenance of diseases of joints, thus remove fatigue.

Exercises for tendons

Performed as follows:

1. Initial position: the fingers are closed, the palms are open. We divide into the sides ("spread out") at the same time with straight fingers and close. It is necessary to do 10 repetitions.
2. Initial position: the fingers are closed, the palms are open. We take each other's fingers one by one, beginning with the little finger and up to the index finger. All together we are closing in one movement. In total, you need 10 repetitions.
3. Initial position: the fingers are closed, the palms are open. We close and bend our fingers along the 2 - medium and the nameless, while the index clings tightly to the middle, while the anonymous finger to the little finger. It takes 10 repetitions.

Flexion and bending of fingers in phalanges

Exercises are performed as follows:

1. The initial position - the fingers are bent in the phalanx and closed - the tips extend to their bases. We bend and straighten all the fingers at the same time. Exercise should be performed as quickly as possible, simultaneously and synchronously on both hands.
2. The initial position - the fingers are closed, the palms are open. Flexion in the phalanges, with each finger in turn - bend from the index finger to the little finger, unbend in the opposite direction. For this exercise, for the fingers, for the hands, regular workouts need to achieve clarity of execution. In this case, each finger is able to work separately from the brush, while the remaining fingers behind it do not "pull".
3. The initial position - the fingers are bent in the phalanx and closed - the tips extend to the bases. Each finger is straightened and bent separately. It is necessary to achieve the clarity of all movements.
4. Initial position: the fingers are bent in phalanges and closed - the tips extend to the bases. We bend and straighten the fingers in pairs: nameless with indexes, little fingers with medium.

Movement with each finger individually

In general, all the exercises for the fingers, for the hands, are aimed at this. The main problem is the ability to move the little finger separately, while the unnamed is the hardest. What exercises for fingers, for brushes are effective for working out these moments? See below:

1. Starting position: we hold hands vertically, freely. Pulling one by one, one at a time, perpendicular to the palms.
2. With the help of this exercise, a bundle of middle and ring fingers develops. It is very important, since this ligament is the slowest of the rest muscles of the hand. This exercise is performed on each hand in turn. The initial position - we hold the arm freely, and with the middle and ring fingers we make circular smooth movements like a "bicycle" - the same trajectory with torsion pedals have legs. During the development of the fingers, you need to do the exercise clockwise and against it. It can cause discomfort, it is quite complicated - there may be unpleasant pulling sensations in the back of the palm. To reduce them, you can grasp your wrist with your free hand and slightly move the upper layers of muscles and skin up to the fingers of the back side.

Relaxation of fingers and hands

For each workout it is important to learn to relax all muscles. You can do this as often as necessary. From this you will only benefit. You can use the following methods:

1. Shaking. Imagine that the hand is the real whip. Shake your hands in such a way that your fingers and hands "dangling weakly."
2. "Soaping". Rub your hands with each other's hands, as if lathering or plastering them with something, tightly wrapping one arm around the other, rounding it. At the same time, the harder it is to do, the more pleasant is the relaxation following the effort.
3. Fingers rest in something hard and press a few times with your hand, as if you want to unscrew them in the opposite direction. Here the main thing is not to overdo it, otherwise you can simply stretch the bundles.

Strengthening the wrists and ligaments

The following exercises for fingers, for brushes, are also suitable. Strength training is often necessary for many people. A man's forearms and brushes must be strong. The ancient Greeks paid much attention to this, since the weapons of those years could not be used with weak brushes. Legendary Bruce Lee is a record holder in the strength of his hands and forearms - he exhausted his hands with "infernal" training, which made him very powerful.

The first way that can be identified is push-ups on the fists. Then you can start wringing out your fingers, in addition, press the expander. These are accessible simple ways that can save you from pain in your fingers and hands in just a few days. Of course, it is likely that the first time your hands will hurt even more. Only this will be pain of another nature, associated with the excretion of lactic acid and muscle growth. It completely goes through a week of regular training.

Carpentine Expander

There are different types - spring and rubber rings. Rubber loses elasticity over time or breaks. However, they are rather weak.

Push-ups on the fingers

Along with the usual push-ups on the fingers, you can also practice a more complex version, while it is very effective for the fingers and the whole body. For this, you need to put your feet on a chair, pressing away from the floor.

Gyroscopic hand trainer

This cunning "device" functions in the most amazing way. It was on sale recently, while it proved its effectiveness for all its ease of use. This is a sphere with a fairly heavy roller located inside. This roller is untwisted by a sharp jerk with the help of a lace, after which it is necessary to feel its inertial rotation inside the sphere, trying to accelerate and support it.

A few minutes of such work with unaccustomed skills can hammer the muscles of the biceps, forearm and shoulder. He does not train his fingers, and is very effective for the forearm and wrist. An excellent tool for the prevention of tunnel syndrome.

Finger Fitness and Greg Irwin

This is the person who invented fitness for the fingers. Greg exercises for the fingers turned into art. He plays certain "representations" only with his fingers of two hands. He developed a complex designed specifically for guitarists, and recorded training videos, and released books. All this is also great for finger development.

Regularity

Summarizing all the above, I want to note once again that for the development of each skill the main thing is regularity. Water grinds the stone. If this is considered her "goal", then she always achieves it. Similarly, training will necessarily bring you closer to an excellent result, but only if you do it regularly. Take breaks, rest, but in no case do not give up, coming back with new strength every time to achieve the desired, always make another, even a small step.

Children's gymnastics

The development of a child under 5 years of the brush is facilitated by molding from plasticine or clay, picking up mosaics, tying knots, playing with the ball. In this case, with the students because of the heavy workload on the hands, it is necessary to do special exercises for the fingers when writing.

1. "Track". Put the thumb of the first hand on the thumb of the second hand with your fingernail down to get 2 steps. Then, with your fingertips, place all your fingers alternately on each other, thus simulating walking.
2. "Cockerel." Hold the palms in the lock. Press the left palm on the back of the right. At the same time, the palm should be unbent so as to mimic the crest of the cock.
3. The Elephant. Unnamed and index, the little finger and the big one - the legs of an elephant. Pull out the middle finger like a trunk. Note that the elephant should go slowly, stepping alternately with each leg.
4. The "centipede". Put your fingers on the edge of the table. Run across them, touching them to the second edge of the table.
5. "Dough". Hand simulate kneading dough. This exercise perfectly develops brushes.
6. "Flashlights." Fist tightly tighten. Straighten the palm, and spread the fingers, unclench them and squeeze.

In order to make these exercises interesting for children, the activity is accompanied by funny sounds or stories.