Phyllis Rogers Ross, an occupational and certified hand therapist at Howard University, told HuffPost that losing grip strength with age is common. She said it happens because muscle mass declines over time, along with other connective tissues such as tendons, ligaments and joint capsules.
“Adequate muscle strength is essential for maintaining joint stability and facilitating controlled movement,” Ross said. “However, it is important to emphasize that muscle strength is only one factor affecting [hand and wrist] function. Other soft tissue structures, such as tendons, ligaments, and joint capsules, must also be evaluated and considered.”
For people who have already been cleared by a doctor and do not have arthritis limiting movement, Ross recommends isotonic exercises, which use joint motion and may involve weights or resistance bands, as well as isometric exercises, which strengthen muscles through static contractions without joint movement.
The therapy tools below, mentioned by Liam Globensky, an orthopedic specialist with Brooks Rehabilitation in Jacksonville, Florida, can be used to carry out those exercises.
Ross strongly recommends a full evaluation before starting a home exercise program on your own, since it can reveal specific weaknesses and areas of impairment.
Globensky said to begin with low resistance and aim for 1 to 2 sets of 8 to 12 repetitions, two to three days a week.
“Pain is important information,” Globensky said. “Mild muscle fatigue is okay; sharp pain, lingering joint pain, increased swelling, numbness, or symptoms that last into the next day usually means the exercise was too much.”
Take a look at the therapy balls, putty, hand webs, and other devices that may help keep your hands and wrists strong and preserve your independence.
The experts consulted for this story do not necessarily endorse the products ahead unless otherwise noted.
1. A set of multi-density therapy balls
Globensky said soft therapy balls or stress balls can help maintain overall grip endurance and hand-closing strength.
“Hold the ball with the wrist straight. Squeeze gently, hold 2-3seconds, then slowly relax,” he said.
Globensky did not recommend a specific set or brand of therapy balls, but we found a well-rated option that includes three balls with increasing resistance, each covered in a BPA-free, non-slip material that makes them easier to grip.
Get them from Amazon for $21.45 (available in three color packs).
2. Therapy putty in assorted resistance
Globensky said therapy putty can improve grip, pinch strength, finger coordination and dexterity. Exercises include squeezing, rolling, pinching, pulling apart, and pressing fingers into the putty.
Following that advice, we found this four-pack of therapy putty made from stretchy, non-toxic silicone that is gentle on skin. It comes in four resistance levels, color-coded for easy identification, and stored in airtight containers.
“Choose a soft resistance first,” Globensky said.
Get it from Amazon for $15.99+ (available in three color packs).
3. An adjustable grip strengthener
For hands that are stronger, pain-free and able to handle more resistance, Globensky said adjustable hand grippers may be helpful. He did not name a specific brand or model, but the FitBeast set is a highly rated, widely recognized option on Amazon, with an ergonomic design and several resistance levels.
“Keep the wrist neutral and squeeze slowly. Avoid using a very heavy setting or forcing the handles closed,” Globensky said, adding that he is more cautious with this type of device for people with arthritis, a recent flare, or visible swelling.
Get it from Amazon for $16.99 (available in four colors).
4. A set of band exercisers for finger strength
Globensky also recommended rubber band-style finger exercisers and stretchers. He said these tools help build finger-opening strength, which balances all the gripping we do.
“Place the band around the fingers and thumb. Slowly spread fingers apart, then return with control,” Globensky said.
Based on his guidance, we found this large set of band-style hand and finger trainers, which comes in three resistance levels and is made from washable silicone.
Get it from Amazon for $11.99.
5. A lightweight dumbbell and roller
According to Globensky, light dumbbells can strengthen the wrist muscles needed for lifting, carrying and using mobility aids.
“Rest the forearm on a table or thigh. Move only the wrist up and down, then palm-down for wrist extension,” he advised.
No specific dumbbell was named, but we chose this versatile Chirp weight because it is designed for hand and wrist strengthening and can also serve as a massage roller and fascia-release tool for areas like the palm and forearm. The one-pound weight creates “rolling pressure as you pronate and supinate, training the same wrist and forearm muscles a wrist curl bar targets,” according to the brand.
Get it from Amazon for $19.99.
6. A pair of light wrist weights
In a similar way, Globensky said wrist weights can be useful too. This pair of wearable weights, which we selected, comes in one-, two- or three-pound options and fits securely around the thumb so the weight does not slide down.
Get it from Amazon for $17.01+ (available in four colors).
7. A jar opener that’s helpful for people with arthritis
Another tool Globensky mentioned, especially for people with arthritis, is an opener tool that can help those with reduced grip strength open jars and bottles more easily. HuffPost readers favor this Ostar design, which we included on this list. It has eight different-sized circular openings to fit nearly any bottle or jar, plus a can opener feature at the top.
Get it from Amazon for $5.99+ (available in six colors).
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