The size of our hands is different because it depends on so many factors. Like other parts of our organs including feet, ears, eyes, the shape and size of our hands are different from each other, even each size is unique. But there are the average measurements for adults and children.
Hand sizes are basically measured with three different approaches including Length, breadth, and circumference.
Length: It is measured from the tip of your forefinger down to the crease below the palm
Breadth: It is measured throughout the widest part of our hand where fingers touch the palm
Circumference: is estimated around the centre of your prevailing hand and underneath the knuckles, excluding the thumb.
Apart from that, there are two dozen muscles along with 26 bones. The length and width of hand bones and tendons are determined by genes. It depends upon ancestors.
However, any kind of trauma or hand injury may affect the growth of your hands, thereby affecting the shape and size.
For females, bones stop growing from ages 15-16, whereas for men it stops growing from the early twenties. The interesting fact is that muscle size can increase with age. But do you know hand strengthening exercises can increase your hand size by strengthening and thickening your muscles ?
How to Strengthen the Muscles of your Hands
To reinforce your hold on a basketball, football, or an obstinate container of salsa, you can do a few basic activities. These activities won’t just build the strength and thickness of specific hand muscles, they might cause your hands to seem a piece greater.
Likewise, with any activity, a decent warmup is useful in forestalling injury and distress. Prior to playing out these reinforcing workouts, absorb your hands for a couple of moments in warm water or envelop them with a warmed towel. These treatments can likewise assist with mitigating hand pain or stiffness brought about by joint inflammation or other outer muscle conditions.
In this article, we will mention a few exercises to strengthen the muscle of the hands that should be done two/three times per week, but make sure to take a rest in between two different hand exercises.
Squeezing a Soft ball
- Take a small stress ball in your palm and hold it tightly
- Squeeze it as hard as possible without developing pain
- Hold the ball tightly for at least 3-5 seconds, then release
- Do it for 10-12 reps with each hand
- For extra challenges hold your stress ball between your fingers or finger and thumb for 60 seconds.
Create a fist and relax
- First, make a fist,
- wrap your thumb across the outside of your fingers
- Hold this position for 1 minute then open hand
- Then spread your all fingers including your thumb for 10 seconds
- Do it 3-5 times per hand
Work with clay
Structure a ball with a few demonstrating muds and afterwards job it out. Controlling mud will fortify your hands while making models with itemized highlights will likewise work on your fine coordinated abilities.
Practice wrist curls and reverse wrist curls simultaneously
- Sit straight, keep your fit flat on the floor
- Hold a light dumbbell, initially 2-5 pounds in one hand
- Rest that hand, palm up on your leg and stretch at the edge of your knee
- Flex the wrist up in such a way that brings the weight just above the knee
- Then slowly bend the wrist back to the initial position
- Do it 10 times, then shift to another hand
- Do 2-3 sets of 10 reps with each hand.
How to Improve the Flexibility of your Hand Muscles
Stretching your hand muscles can improve flexibility and range of motion. The below mentioned exercises are very effective to improve hand muscle flexibility if you practice them regularly. But please do not overextend your fingers because it may pain your finger muscles and tendons.
Thumb stretches
You can increase the ability to grasp any object. You just have to perform below-mentioned exercises with increased flexibility and techniques.
To increase your hand span- (the optimum distance from your thumb to your small finger), follow these steps:
- Gently draw your thumb away from different fingers with the thumb of your contrary hand. You should feel a slight stretch.
- Hold for 30 seconds, and afterwards unwind.
- Repeat with your other hand.
Flat Stretch
- Keep your one hand in rest, palm down, on a table or other hard surface
- Slowly stretch your finger straight so that your hand remains flat against the hard surface
- Hold it for 30 seconds, then shift to another hand
- Repeat 3 to 4 times for each hand
Finger Lift
- Begin with your hand palm down and level on a firm surface.
- Delicately lift each finger, each in turn, off the table sufficiently high with the goal that you feel a stretch along with the highest point of your finger
- After you’ve stretched each finger, do this exercise 8 to 10 times
- Then shift into another hand
We have discussed the simplest exercises for your hands and fingers. They are the super-effective exercise to improve grip strength