SPORTSGRIP Ergonomic Hand and Finger Exerciser

For all exercises it is important that your wrist maintain a straight and neutral position for each exercise. When using the hand exerciser your arms should be placed comfortably by your side with your elbows slightly bent, and your hand in a comfortable position

INDIVIDUAL FINGER FLEXION

Begin the exercise by positioning the rubber contoured side of the hand exerciser in the space between the thumb and index finger as shown in the animation. Then place the very tips of each finger comfortably on the pad of each button. Starting with the index finger, flex the index finger until the button is fully compressed. Then move to the middle finger. Flex the middle finger until the button is fully compressed. Then move to the ring finger. Flex the finger until the button is fully compressed. Lastly, move to the small finger. Flex the small finger until the button is fully compressed. Repeat this sequence as instructed.

Be sure to keep fingertip centered on the button as you flex. The thumb should remain in a comfortable position throughout the exercise with the tip of thumb away from the hand exerciser.

2 Point Pinch

Begin the exercise by grasping the hand exerciser with the tip of the index finger comfortably placed on the pad of first button, and the tip of the thumb placed comfortably at the indented curve of the contoured rubber side of the hand exerciser. Then proceed to bring both the index finger and thumb together.

Keep the thumb stationary during the entire exercise.

This exercise primarily works the intrinsic muscles of the hand, more specifically the first dorsal interossei. Also the Flexor Digitorum Suprefiscialis (FDS) and Flexor Digitorum Profundus (FDP) along with the Flexor Policis Longus are also worked. These are the muscles that all work together to control the functional pinching motion of your thumb and index finger.

3 POINT PINCH

Begin the exercise by grasping the hand exerciser with the tip of the index finger and middle finger comfortably placed on the pad of first and second button. And the tip of the thumb placed comfortably at the indented curve of the contoured rubber side of the hand exerciser. Then proceed to bring both the index and middle finger towards the thumb.

Keep the thumb stationary during the entire exercise.

TRIGGER PINCH

Begin the exercise by positioning the rubber contoured side of the hand exerciser in the space between the thumb and index finger as shown in the animation. Place the tip of the index finger comfortably on the second button. Now, flex the tip of the index finger until fully compressed.

This exercise primarily works both of the muscles that flex your index finger, more specifically the Flexor Digitorum Superfiscialis (FDP) and the Flexor Digitorum Profundus (FDP) to the index finger.

THUMB TIP FLEXION – BENT THUMB

(with focus on the tip joint of the thumb, DIP)

Begin the exercise by placing the rubber, curved side of the hand exerciser on the side of the middle part of your index finger and the tip of your thumb on the pad of the first button as shown in the animation. Then flex the tip of your thumb straight down toward your index finger. The thumb should remain comfortably centered on the button at all times.

This exercise primarily works the muscle that bends the tip of your thumb, more specifically the Flexor Pollicis Longus (FPL), it also works the muscle that helps to stabilize your index finger and bring your thumb down toward your index finger, more specifically the first dorsal interossei.

THUMB TIP FLEXION – STRAIGHT THUMB

(with focus on the middle joint of the thumb [MCP])

Begin the exercise by placing the rubber, curved side of the hand exerciser on the side of the middle part of your index finger and the tip of your thumb on the pad of the first button as shown in the animation. Then flex your thumb down toward your index finger while keeping the tip of your thumb perfectly straight. Be sure to keep your thumb centered on the first button throughout the exercise. You can use your other hand to stabilize the hand exerciser if required.

This exercise primarily works the muscles that bring your thumb into your hand, more specifically the first dorsal interossei and the adductor pollicis.

FINGER TIP FLEXION - DIP

(with combined thumb opposition)

Be sure to keep fingertip centered on the button as you flex. The thumb should remain in a comfortable position throughout the exercise with the tip of thumb away from the hand exerciser.

MIDDLE JOINT FLEXION – GROSS GRASP

(PIP Flexion)

Begin the exercise by positioning the rubber contoured side of the hand Exerciser in the space between the thumb and index finger as shown in the animation. Then place the middle portion of each finger comfortably on the pad of each button. Begin to flex the middle joint of the hand forward as far as you can until the button is fully compressed.

This exercise primarily works the muscle that flexes the middle joint (PIP) of your hand, more specifically the Felxor Digitorum Superfiscialis or FDP muscle.

HOOK FIST EXERCISE

Begin the exercise by positioning the rubber contoured side of the hand exerciser in the space between the thumb and index finger as shown in the animation. Then place the very tips of each finger comfortably on the pad of each button. Then flex your fingers simultaneously in a hooking type motion. Fingers should be kept centered on the buttons for the entire exercise.

This exercise primarily works both of the muscles that flex your middle and tip joint of the fingers, more specifically the Flexor Digitorum Superfiscialis (FDP) and the Flexor Digitorum Profundus (FDP). It also maximizes glide between these two tendons in the hand.