Have you noticed changes in your grip strength in small everyday moments, like finding it harder to put strength into your hands or to open a plastic bottle cap? Grip strength is an important power that supports daily life.
So this time, we’ll introduce grip-strength training methods that older adults can do without strain.
Simple movements using familiar items like towels and balls can help move the hands and fingertips well, which also provides good stimulation for the brain.
Take it slow at your own pace, and be sure to incorporate these into your daily routine!
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[For Seniors] Grip Strength Training. Gentle exercises, stretches, and muscle training you can keep up with (1–10)
1-minute grip strength trainingNEW!
If you want to efficiently strengthen your grip in a short time, try training that moves each finger joint in sequence.
First, check your current grip strength.
Next, bend only the base joints of your fingers, then the middle joints, then the fingertip joints in order, and finally make a firm fist with your whole hand.
Consider this one set and repeat it about 10 times.
This trains the small muscles deep in the fingers called the lumbricals, making it easier to build strength at your fingertips.
Since it takes about a minute, getting into the habit of moving in this order will help improve your grip strength.
Improve grip strength with beanbagsNEW!
This is perfect when you want to gently strengthen your fingertip muscles.
The method is very simple: hold a few beanbags in both hands and slowly drop them one by one.
The actions of gripping and releasing naturally stimulate the muscles in your palms and fingers.
It’s fine to start with just a few.
As you get used to it, gradually increase the number—your grip strength and fingertip movements will become smoother, making it easier to grasp objects in daily life.
Enjoy this hand exercise, make it part of your routine, and keep your hands healthy for the long term.
Goo-Paa ExerciseNEW!
Stretch both arms straight out in front of you and open and close your hands—fist and open hand—repeatedly.
Do this at a steady rhythm while marching your feet in place from a seated position.
It’s not only a grip-strength exercise, but it also helps activate your brain.
Once you get used to it, try changing the rhythm.
Keep the first fist and open hand the same as at the beginning, then rest for half a beat before continuing with fist–open hand.
Musically speaking, imagine inserting an eighth rest before making the fist, then making the fist and open hand as eighth notes.
Keep the foot-marching movement the same as at the start so it doesn’t get thrown off by your hands.
Grip-strengthening workout using a towelNEW!
Roll a long rectangular towel up tightly like a scroll, and you’re ready to go! First, hold each end of the rolled towel with both hands and squeeze firmly for 3 seconds, repeating about 10 times.
Next, while holding the same spots, twist one hand as if turning a doorknob.
Do this 10 times on each side.
Then, perform the doorknob-turning motion with both hands at the same time.
Be sure to keep your elbows tucked in as you do this.
Finally, put the towel down, grip both sides of the chair you’re sitting on, and do a motion that lifts your hips off the seat.
These exercises will strengthen not only your grip but also the muscles around your arms!
Grip strength training with a hand gripperNEW!
Hand grippers, which can be used to train and improve grip strength, are an easy training item you can even buy at 100-yen shops.
By repeatedly squeezing for five seconds and then releasing, you can build grip strength.
If you perform the exercise consistently, your grip strength numbers will increase.
Doing many repetitions is effective, but to avoid injuring your hands, it’s best to start with just a few reps rather than pushing yourself.
Hand grippers come in various resistance levels, so choose one that suits the condition of the older adult who will be using it.
Grip strength exercises using a ballNEW!
Hold a soft ball in each hand.
A rolled towel works too.
First, vary the strength of your grip: on the count of 1 and 2, squeeze the ball firmly; on 3, loosen your grip.
Be careful not to relax completely and drop the ball.
Once you get used to it, match the movements to a rhythm by opening and closing the hand holding the ball.
For example, open the left hand while closing the right, then alternate in rhythm and repeat.
After each round of training, set the balls down and gently shake out your wrists to cool down.
Finger-focused trainingNEW!
First, open and close your hands into a fist and an open hand (rock and paper) 10 times.
Next, alternate which hand makes a fist and which hand is open, switching left and right in turn.
Once you get used to it, add scissors and try it as well.
Next, press your palms together firmly.
At this time, focus the pressure more on the pads of your fingers than on the wrist side.
Next, repeat rock, scissors, and paper in order, making the same shape with both hands at the same time.
Next, to train your little fingers, from a fist position, extend only your little finger, or touch just your thumb and little finger together.
There are also other movements, such as opening and closing your fingers, and from a fist position opening and closing only your thumb, so be sure to give them a try!