Grip strength matters for everyone because you use it every day, whether you’re carrying groceries, turning a key, or picking a wildflower. These tasks require more strength than you might think, but you often do them perfunctorily without noticing.

Nevertheless, for many, grip strength might be a concern; conditions like arthritis, tendonitis, and carpal tunnel can all take a toll on grip strength. As you age, muscle loss and joint stiffness can also impact your grip. That’s why taking care of your grip strength now can help you in the future as you age and improve the quality of your life by making everyday tasks feel easier to handle.

If you would like to improve your grip strength now, consider the following exercises.

Scapular Squeezes
This exercise stabilizes your arm position, creating a solid foundation for your grip. You can do this exercise while standing or sitting.

While sitting, keep your hands and your feet flat on the floor and your hips at 90 degrees to your torso and your knees bent at 90 degrees.

Let your hands rest in your lap so you can move on your shoulders, not your arms.

Gently pull your shoulders back and down, squeezing your shoulder blades together. Hold for one inhale, and one exhale, then release.

Wrist Flexor Stretch
This exercise improves the flow of blood and synovial fluid, which is a natural lubricant that supports joint health.

While seated or standing, extend your right arm straight in front of you, palm facing up.

Bend your wrist down so your palm is facing away, and your fingers are pointing toward the floor.

Use your left hand to gently pull your right hand down and back for a deeper stretch.

Make small adjustments to your position if you feel any pain or pinching in your wrist.

Repeat on the other side.

Tendon Glides

Stand or sit next to a desk or bookshelf with your right elbow resting on the surface, hand raised as if waving.

Begin with your wrist neutral and your palm facing away from you.

From there, move through four additional hand positions, pausing briefly in each one.

Keep your thumb straight and bend the middle and end joints of your other four fingers so your hands look like a claw, hook, or e letter.

Next, bring the tops of your fingers to your palm to close your hand into a gentle fist.

Straighten the middle and end joints to form a tabletop or upside-down L.

Finally, bend the middle joint again to make another fist, but with your fingers resting on your palm.

Repeat on the other side.

Wrist Circles
This exercise increases joint flexibility and mobility, as well as the flexibility of the surrounding muscles.

Begin either sitting tall in a chair or standing feet hip-width apart.

Bend your elbows and clasp your hands in front of you, fingers interlaced.

Circle your wrists clockwise for 10 to 15 seconds, then counterclockwise for the same amount of time.

Desk Push-ups
Stand with your hands on your desk, and your feet out behind you.

Slowly lower yourself to your desk as far as is comfortable, not allowing your elbows to bend any more than 90 degrees.

On an exhale, push back up and straighten your elbows to return to the starting position.

David Messiha | Staff Writer