Here is an article for those of you trying to get in shape for climbing or have had arthritis in your hands and wrists. Check this article out from John, as he shows you exercises to strengthen those joints the healthy way.

By: John Peterson
When I was a little kid recovering from the effects of polio, I spent two years getting around on crutches. And because of the position of my hands and the necessity to grip the handles tightly in an Isometric fashion, I developed such an incredible set of forearms for a kid that my friends started calling me “Popeye.”

Over the years, I’ve discovered that whether you’re opening a jar or playing most sports, having strong hands, a grip of steel, and powerfully developed forearms can make all those activities far more enjoyable. Although I can’t guarantee that you’ll end up with a pair of forearms like Popeye, I can guarantee enhanced power and sculpted forearm muscles from the following selection of Isometric Power Flexes.

Fingers, Wrists, and Forearms #1
Take a towel and wrap it very tightly and thick enough so you can make a tight fist around it. Begin by squeezing the towel with your right hand as you slowly inhale for 3 to 4 seconds until a peak contraction is achieved. Upon reaching peak contraction, begin a slow, controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound, maintaining the peak contraction the entire time. Slowly release tension as you inhale for 3 to 4 seconds. Relax completely. Breath deeply for 7 to 10 repetitions and repeat with your left hand.

Fingers, Wrists, and Forearms #2
Stand erect with your feet about 12″ apart. Bring the tips of the fingers on both of your hands together, about 3″ away from the center of your chest. Spread your fingers wide and press the fingertips of your right hand and left hands firmly together. Slowly inhale for 3 to 4 seconds while increasing the tension in the opposing fingers to the maximum contraction. Follow the breathing and relaxation procedures above.

Fingers, Wrists, and Forearms #3
Stand erect with your feet about 12″ apart and approximately 3′ from a wall. Place the fingertips of both hands against the wall with hands about 12″ apart while keeping your arms straight. Press firmly against the wall while applying correct breathing and contraction procedures.

You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.