The article highlights the importance of maintaining bone health and increasing grip strength through various hand workouts. The top six exercises include using a hand grip trainer, grip strength trainer, performing pull-ups, hanging from a bar, squeezing a foam stress ball, and using a wrist roller. These activities are crucial for everyday tasks and overall bone health.

Your body uses bones for several purposes. They store calcium, anchor muscles, shield organs, and give structure. Maintaining bone health in adolescence is as important as maintaining it in childhood and teen years. Bones are constantly changing. They undergo remodeling. As your body develops, your bone mass increases as well. However, after reaching the age of 30, bone mass begins to decline slightly more than it increases. Engaging in physical activity and exercise contributes significantly to maintaining bone health. The healthier the bones, the stronger they are. Good bone health is associated with strong grip strength, while weak grip strength is connected to low bone density, osteoporosis, and fractures.

Top 6 hand workouts to increase grip strength are as follows:

1. Hand grip trainer:

Select the necessary resistance level on the hand grip trainer. Relax after squeezing the grip as tightly as you can. Repeat as needed.

2. Grip strength trainer:

According to Dr. Soumya Chakraborty, Consultant, Orthopaedics, Fortis Anandapur, Kolkata, “Use a rubber resistance hand and finger trainer to strengthen your hand grip. Resistance levels are represented by different colors. Insert your thumb and fingers through the holes after determining which resistance is most comfortable for you. Squeeze your fingers together, hold and relax.

3. Hanging:

Try to slowly remove the weight from your legs while hanging from a bar. Make sure your feet are flat on the ground. It is beneficial for stretching and traction of the muscles and joints across the shoulder and spine.

4. Foam stress ball squeeze:

With your elbow bent at a 90-degree angle and your palm facing up, hold the ball in your right hand. Crush the ball as firmly as you can with all four fingers and release. For this exercise, avoid using your thumb. It’s an effective way to strengthen your finger and wrist flexors and increase your crush grasp.

5. Pull-ups:

Pull-ups can improve your crush grip and support. They strengthen the muscles in your back, shoulders, arms, and chest. With your palms facing forward, place your hands on the bar about shoulder-width apart to get started. With arms extended above you, stick your chest out and curve your back slightly. Pull yourself up towards the bar using your back until the bar is at chest level while breathing out. Slowly lower yourself to the starting position while breathing in.

6. Wrist roller:

Sit or stand while holding on to a bar or rolling pin, with your palms facing down. Roll the bar in one direction and then the other. To make the exercise more challenging, speed up the rolling. You can also roll the bar with the palms facing up as a variation. They help to improve the function of the muscles involved in elbow flexion and grip strength.
Grip strength plays a crucial role for various reasons, including conducting everyday tasks. Many common activities like opening doors, carrying groceries, writing, and dressing oneself depend on grip strength. A strong grip is also vital for engaging in exercise and playing sports.