Grip Strength: Best Exercise To Do At Home

Nowadays, most people are facing problems in their grip. They are unable to hold anything such as a water bottle, computer mouse, phone, and others. If you are also encountering the same situation, then don’t worry. There are many ways you can use to improve your grip strength at home quickly because there is no need to buy any pricey gear for that. Keep reading this article to know some exercises and healthy lifestyle tips for your grip strength.


The human hand is a wonder of evolution, able to grasp and manipulate all manner of objects. But, like any complex system, it needs proper care to function at its best. Improperly-managed conditions such as arthritis can lead to deformations in the hand that can make gripping difficult or even impossible. However, other lifestyle factors can also lead to hand weakness:

✊ Fidgeting

Fidgeting can cause muscle weakness. The most common fidgeting is tapping feet and hands, especially when you’re bored or nervous. It’s possible to reduce or stop the habit by thinking about it in advance, for example: “I will not tap my foot.” Or “I will not tap my pen on the desk.”

✊ Not getting enough sleep

Getting enough sleep is vital for recovery, memory, and muscle growth. Sleep is required for hormone regulation. Hormones are the chemical precursors that regulate many functions of your body, including heart rate, blood pressure, stress levels, and metabolism.

It’s also essential for immune system function since it helps fight off infections and disease by boosting white blood cell production. A lack of sleep may negatively impact brain function because it causes changes in neurotransmitter activity that can result in decreased mental clarity, moodiness, and irritability, as well as an increased risk for depression and anxiety disorders.

✊ Having your mind wander

You may believe you have a good grip on the things you’re doing, but if your mind keeps wandering and thinks about what to make for dinner while playing basketball or whether the math homework needs to be finished before school tomorrow. Then, your grip is probably not very strong.

Staying focused on what you’re doing takes practice, but it’s also a skill that you can develop over time. The more often you practice staying concentrated in different situations, the better at it you’ll become. And this will help improve your general mental health and prevent stress as well!

Concentration is important for many aspects of life: sports performance, schoolwork completion rate, and work productivity. And when we can’t concentrate successfully because our minds are wandering elsewhere, well, then we aren’t able to perform those tasks at their best either!

✊ Sitting for most of the day

There are several ways to sit appropriately and avoid hand and wrist problems. If you’re in a chair, make sure your feet are firmly planted on the floor, and your back is straight. Don’t slouch or hunch over. Instead, keep a natural curve in your spine by tucking in your chin slightly, rounding out the lower back area of your body (not sticking it out), and keeping your shoulders relaxed. If you’re sitting on a ball or stability ball, this will help keep muscles engaged so that they don’t tighten up from being inactive for long periods of time.

During breaks throughout the day, even if it’s just for five minutes here or there, try doing some stretches for hands and wrists. Cross one arm over another with fingers pointing toward the ceiling, then gently press down on each finger until you feel a stretch (repeat with another arm).

The best part about taking breaks like this is that they don’t require much time at all! For those who have desk jobs at home where standing isn’t an option (yet), stretching can still be done while seated. Just shift around in place every once in a while, so muscles stay loose even when sitting still.

✊ Not following a balanced diet

Eating a balanced diet is essential to your health and can help you maintain the energy you need for daily life. A balanced diet furnishes all the nutrients that your body needs, including protein, carbohydrates, and fats. A healthy diet also comprises of plenty of fresh fruit and vegetables. Remember, a balanced diet will affect your overall strength, which includes grip strength.

It’s essential to eat healthy because it helps reduce the risk of heart disease, high cholesterol levels, and certain cancers. It also helps control your weight under supervision if you are overweight or obese. You will feel healthier when eating well-balanced meals each day than if you eat junk food regularly or don’t eat enough nutrition every day!

✊ Make sure that you have a healthy lifestyle

It is essential that you follow a healthy lifestyle in order to maintain your grip strength. This means eating a balanced diet, getting enough sleep and exercise, and reducing stress levels by taking breaks at work. You should also avoid fidgeting with items such as pens or paper clips while you are working on something else because this can cause damage to your hands over time. Finally, make sure that you don’t sit down too often during the day because this will cause stiffness in your joints which could lead to them giving out when they need them most!


Let’s face it: your grip is the best part of you. But if it’s not as strong as it used to be, or if there’s a sudden change in its strength, then that can be frustrating and even scary. Luckily, there are many reasons why your grip might not be what it used to be. Here are some common medical causes of weak grip:

weak grip

✊ Arthritis

This bone disorder is a condition in which the connecting bones become inflamed, swollen, and painful. There are many types of arthritis, including:

>>Rheumatoid arthritis (RA)

This autoimmune disorder causes inflammation in the lining of the joints. Rheumatoid arthritis can affect any joint in your body but most often affects the small joints of your hands and feet. It also can cause deformity in some joints and damage to tissues around them that help with movement.

>>Osteoarthritis (OA)

Over time, wear-and-tear on cartilage leads to pain as bone rubs against the bone instead of cartilage cushioning it during movement.


Pseudogout occurs when crystals build up within certain joints instead of calcium deposits like those seen with osteoarthritis or gouty arthritis. This may affect any joint in your body but most often affects weight-bearing joints like your hips, knees, or spine causing pain and swelling when they’re compressed by everyday activities such as walking or bending over.

✊ Trauma

Trauma, whether a result of injury, surgery or stroke, can cause a weakening in your grip. If you’re recovering from trauma to your hand and fingers and want to strengthen them as quickly as possible, consider working with a physical therapist who specializes in hand rehabilitation. Their expertise will be invaluable in helping you regain optimal function.

If you haven’t experienced any injuries but still have weak hands and fingers, it’s important to stay on top of prevention by avoiding repetitive strain injuries. This can include anything from typing at work or playing video games for too long without taking breaks. It’s also crucial to maintain proper posture while performing these tasks so that the weight-bearing muscles don’t get fatigued easily.

✊ Stroke or other brain injuries

A stroke or other brain injury can cause your grip to be weak. Your brain is the main controller of the body, and it controls all bodily functions. When there’s an issue with your brain, that can cause issues with any part of your body.

These conditions can cause weakness in one’s hands due to a lack of oxygen being appropriately delivered through blood flow throughout the body’s organs and systems, including those responsible for controlling fine motor skills like gripping tightly enough to hold onto objects without dropping them onto themselves below!

The nervous system is what connects our brains and bodies together, so if there’s a problem with that connection, it will affect how you use all of those muscles and limbs. The nerves themselves are sensitive to any changes in their environment or condition. A simple change like temperature or oxygen levels could affect how well they work! So if something happens to one area (like an infection), it may affect another area (like muscle control).

A weak grip can be caused by many different factors. Usually, these factors come together as part of a more extensive disease process such as Parkinson’s Disease, where multiple parts are affected at once!

✊ Diabetes

Diabetes can cause nerve damage to your hands, which can lead to numbness and tingling. This is because diabetes damages blood vessels that supply nerves in the hands and feet. Poor blood flow also causes poor circulation of oxygen to the skin, which can result in dry skin, fungus infections, and other conditions that make it harder for you to grip things firmly.

✊ Neurological disorders

Many people with neurological disorders have a weakened grip as one of their symptoms. This is because the nervous system controls muscles, including those in your fingers and hands. If you have a neurological disorder such as Multiple Sclerosis or Amyotrophic Lateral Sclerosis, for example, you may notice that your hands begin to shake uncontrollably. When this happens, it can be hard to hold onto objects or perform daily tasks that require fine motor skills. Especially if they involve something delicate like holding an egg without breaking it!

✊ Carpal tunnel syndrome

Carpal tunnel syndrome (CTS) is a disorder that causes pain and numbness in the hand. The median nerve, which rushes through an opening in the wrist (called the carpal tunnel), gets compressed as it passes through this space. Carpal tunnel syndrome can be cured with surgery or other treatments.


If you’re searching for a quick way to improve your grip, it doesn’t get much simpler than this: grab an object. That’s right! All you need is something that feels heavy and hard to hold onto, and voila! You’ve got yourself a workout that will transform your grip strength in no time flat. Here are six practices to get started on improving your grip strength at home:

grip strength
Photo credits: Kelly Sikkema

✊ Grab a towel

A towel may be the easiest and most cost-effective way to improve your grip strength. Here are four ways to use a towel for better grip training:

>>Grip and pull

Wrap one end of the towel around an object (a pole, chair leg, or other sturdy objects) and hold on tightly with both hands. Pull back slowly while keeping your arms straight until you’ve reached full extension. Then relax your hands and repeat several times.

>>Grip and twist

Hold onto the middle of a rolled-up towel with both hands, then twist it back and forth as if wringing out water from it until your arms get tired enough to let go of their own accord. This can also help build wrist strength!

>>Grip and hold

Place one end of a folded hand towel between two fingers (or thumb) at each end. Then press down firmly but gently on top so that there’s no give when lifting off again, then squeeze! Do this several times with good form until fatigue sets in before switching hands for variety’s sake and safety reasons too!

>>Grip push/pull

Place one end over something solid like a railing (or similar), put feet shoulder-width apart, facing away from the said object towards where you’re holding onto it. Then push outward against pressure. Resist squeezing closer together, so all muscle groups work equally well during exercise sessions like these ones.

✊ Use your body weight

Use your body weight to improve grip strength. In other words, don’t use weight machines or free weights to strengthen your hands and fingers. Instead, find exercises that require you to rely on the very muscles you’ll be using during the bow drill. This can be done by using a towel and hanging from it for time (the trick is not letting go), by gripping onto something like a door frame with both hands, and trying to hold onto the towel for as long as possible without letting go.

Momentum is key here, so keep moving around in different directions and never lose contact with the object. And by doing pull-ups or chin-ups at home or in the gym when no one’s watching because they’ll think you’re weird if they know what you’re up to.

✊ Use a stress ball

A stress ball can enhance your grip strength by strengthening the muscles in your hands. You can make a stress ball yourself or buy one for about $10 at any drug store. Here’s how to use it:

  • Squeeze (press) the ball as hard as possible for 5-10 seconds, then relax for 5-10 seconds and repeat ten times.
  • Do this activity two or three times per day when you have free time, like in between classes at school or work.

✊ Try a rice bucket

A rice bucket is a perfect tool for improving grip strength. You can use a bucket of rice or sand, but we recommend using a towel to hold the bucket and squeezing it with both hands as hard as you can. Try to do this exercise every day!

✊ Use a tennis ball

A tennis ball is an ideal tool for improving grip strength. It has a rough surface, so it can help strengthen the skin on your palms and fingers. Just squeeze it with your hand and then relax. Repeat this cycle ten times per hand twice daily.


  • Easy to use.
  • Relatively inexpensive compared to other products that offer similar results.


  • Not enough resistance for advanced exercisers (if you’re at an intermediate level of strength or higher).


Are you looking to improve your grip strength? You might not realize it, but a lot of vitamins can help. If you want to strengthen your grip strength, the first thing to do is make sure you’re eating healthy. A healthy diet will supply the nutrients and vitamins required to keep your body running at peak performance and help prevent any significant health issues that could lower your grip strength.

Here’s the list of the most important vitamins to help you build strong muscles and become as strong as an ox:

✊ Vitamin B

B vitamins are a class of water-soluble vitamins that assist your body converts food into energy. Vitamin B also support the growth and repair of cells and healthy skin, hair, and nails. B vitamins are needed for the production of red blood cells, which carry oxygen through the body.

Here are some foods that contain B vitamins:

  • Beef liver – This is an excellent source of vitamin B12 as well as riboflavin
  • Sunflower seeds – They’re rich in niacin and thiamin
  • Almonds – These nuts contain more magnesium than any other nut or seed

✊ Vitamin C

Vitamin C is a tremendous all-around vitamin. The benefits of this vitamin are immense, and it has been shown to be effective at treating or preventing all of the following conditions:

  • Heart disease
  • Bones and teeth
  • Skin
  • Eyes
  • Digestion problems (including gas, bloating, constipation)

Vitamin C is also essential for brain function. It plays a vital role in the creation of neurotransmitters, which carry messages between neurons in your brain.

✊ Vitamin D

The vitamin D is one of the fat-soluble vitamins that play a role in many critical bodily functions, including the healthiness of your bones and teeth. It also helps your body maintain healthy muscles, skin, and hair.

Healthy adults need at least 600 IUs of vitamin D daily. Suppose you live in the northern hemisphere or are pregnant or breastfeeding. In that case, it’s recommended that you get 800 IUs per day from foods or supplements to prevent deficiency symptoms like osteoporosis (bone weakness) and rickets (softening of bones).

✊ Vitamin E

Vitamin E is a fat-soluble vitamin that helps protect the body’s cells from damage caused by free radicals. It also aids in healing wounds, maintaining healthy skin and hair, and keeping your nervous system functioning smoothly.

Vitamin E is significant for the health of your muscles and nerves. This vitamin may help protect you against cardiovascular disease, as well as some cancers such as prostate cancer or lung cancer (if you smoke).

✊ Vitamin K

Vitam K is for potassium. Potassium is found in foods such as bananas, sweet potatoes, and spinach. It helps to regulate blood pressure and the amount of fluid in your body by keeping your heartbeat regular. It also helps to keep your heart generally beating after exercise by maintaining healthy levels of calcium in your cells.

Potassium may help you maintain a healthy weight because it helps control insulin levels. Insulin affects how quickly food moves from the bloodstream into cells, which can be used for energy or stored as fat.

✊ Vitamin A

Vitamin A is great for sustaining healthy eyes. You can get vitamin A in foods like carrots, broccoli, and greens (spinach and kale). Vitamin A is also found in animal products like eggs and dairy products. Vitamin A is an essential component for healthy skin and hair growth as well as a healthy immune system.


There are many different ways to increase one’s grip strength at home, including exercises, tools, and even tricks. The next time you find yourself having trouble opening a bottle of water or tightening a screw in something, look at your hand. You may have an issue with grip strength. Do some grip exercises a few times a week, and you’ll be amazed at how your hands feel stronger.

If you want to exercise but are afraid due to your asthma, click here to know how to do it.

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