3 grip-strengthening moves

A strong grip can help you open stubborn jars. But did you know that grip strength is also associated with a lower risk of heart disease and an improved quality of life? Try these moves from Alice Holland, D.P. T., a physical therapist in Portland, Oregon, to strengthen your grip and improve mobility.

Spread Your Fingers

1. Start with a relaxed hand. Now, spread your fingers out as wide apart as possible.
2. Tense the muscles in your hand, fingers, and wrist. Hold this stretch for 2 to 3 seconds. Relax your hand. That’s one rep.

Reps: Do 10 reps on each hand.

Tip: This exercise is helpful for arthritis, as it can help relieve muscle and tendon aches.

Wring a Wet Towel

1. Dampen a towel and hold it in front of you with both hands. (Do this over a sink!)
2. With a firm grip and fingers pressed firmly into the towel, wring the water from the towel slowly by squeezing the material and turning your wrists in opposite directions. When you cannot twist anymore, hold this tensed position for 2 to 3 seconds. Release and return your wrists to a relaxed position. That’s one rep.

Reps: Do 10 reps in each direction.

Tip: If you have arthritis, try this exercise with a thicker towel.

Military Press

1. Grab a pair of 2- or 3-pound dumbbells or 2 full water bottles.
2. In a seated or standing position, lift your elbows up to shoulder height and move them outward. It should look like you’re making a football touchdown sign.
3. Grip the weights or bottles and slowly push them above your head as you reach toward the sky. With control, bring your hands back down into a touchdown sign, but not below your shoulders. That’s one rep.

Reps: Do 3 sets of 10 reps each.

Tip: Keep an upright posture, with your core tight and shoulder blades pulled back.