finger fitness whilst climbing

Finger Fitness - The Secret To Building Hand Strength

As we dig deeper into the mysteries and benefits of a strong grip, we’ve discovered that finger fitness is significantly important to both long term health and prevention of injury.

Finger fitness is important for everyone, whether you're an experienced rock climber, golfer, painter or even work in an office. We use our fingers every day, all day, it’s only when you actually think about it, you realise just how much we use them.

lady typing at desk

What Is Finger Fitness?

We can break finger fitness down into a few different sections. Dexterity, strength and endurance. The key link for each of these sections is the forearm. Your fingers are powered by muscles in the forearm, particularly the anterior compartment. 

forearm anterior compartment

“The muscles here are mainly used to produce flexion in the fingers and wrist. Arranged into three layers, superficial, intermediate and deep.” Learn more about the muscles in the forearm.

Finger Dexterity

Crucially important for performing daily activities, it is very important to try to increase range of motion, increase thumb strength and overall hand strength. Finger fitness in sports allows you to perform at the highest levels. Finger dexterity can be improved and maintained easily by performing a few simple exercises. 

Improving Finger Dexterity

The best way to improve finger dexterity is by performing stretches and strengthening exercises, we recommend performing the below exercises 3 times a week.. It’s really that simple, keep your hands feeling supple, flexible and hopefully pain free for a long time.

Fist To Fan

This stretch will help to improve strength and flexibility:

  • Make a fist, gently close your fingers and place your thumb across them.
  • Hold the closed fist for around 5 - 10 seconds
  • Open up your hand as wide as you can, spreading the fingers
  • Repeat with both hands 5 times 

Flat Stretch

This stretch will help to improve flexibility and range of motion:

  • Place your hand facing down onto a flat surface 
  • Stretch your fingers, keeping them flat on the surface without forcing the joints (You’ll know if your forcing too hard when they start to turn up)
  • Hold this stretch for around 10 - 15 seconds
  • Return your hand to a relaxed, slightly raised position
  • Repeat with both hands 5 times

The Claw

This stretch will help to improve range of motion in your fingers.

  • Hold your hand out in front of you, palm facing towards you.
  • Start by bending your fingers down towards the base of each finger joint. (Your hand should look a little like a claw.)
  • Hold this stretch for around 10 - 15 seconds
  • Open your hand back up
  • Repeat this with both hands 5 times

Finger Strength

Essential for performing simple day to day tasks such as opening doors, holding onto things and also for sporting activities. Finger strength allows you to perform these activities with ease. Plus how good does it feel when you bring all the shopping inside in one trip?

Improving Finger Strength

When it comes to finger strengthening, we know a thing or two. We’ve created and designed some of the best accessories for improving finger strength and mobility. Easy to use and providing great results we recommend the following exercises 3 times a week.

Finger Strength Bands

The ultimate finger strengthener, perfect for developing your extensor strength and mobility. Our brand new design features extra padding on key areas to improve comfort and durability.

finger fitness bands

  • Place the key holes over your fingers and thumb
  • Open up your hand as wide as you can
  • Hold for 1 - 2 seconds then release back
  • Perform 10 repetitions per hand 3 times

finger strength exercisers

Grip Ring

Ergonomically designed to comfortably fit in your hand, the flower style shape lets you easily use this amazing grip strengthening accessory. Available in 6 different resistances you can start low to and work your way up to higher levels.

grip training ring

  • Place the ring in your hand
  • Crush the ring tightly
  • Hold for 1-2 seconds then release back
  • Perform 10 repetitions per hand 3 times

Finger Strength Rings

Star Grippers

A real favorite amongst the older generation, our star grippers are a fun way to enhance finger strength and dexterity. Keeping a star on the table at home is great for using throughout the day and keeping your hands moving.

Star Grippers

  • Place it in your hand
  • Move it around, squeeze it
  • Try this for around 30 seconds in each hand 3 times

Star Hand Grippers

Finger Endurance

Something we would refer to as support grip. Endurance is how long you can perform a task before your fingers / hand get tired. This strength heavily relies on your forearm muscles, you may notice after using your hands for a long time your forearm will feel achy or heavy.

Improving Finger Endurance

Piano Finger Exerciser

A popular accessory particularly for musicians, excellent for building finger endurance, dexterity and strength. We love keeping one of these in the office to use on a daily basis.

Piano Finger Fitness Exerciser

  • Place the curved bottom in the palm of your hand
  • Fingers on the keys
  • Press in each key one or multiple at a time
  • Continue to perform this for around 20 - 30 seconds 3 times with a small rest in between each hand

Finger To Fist Curl

Similar to the Claw above, we start off with a stretch, into a movement that builds endurance in the forearm. It’s a great, easy way to develop support grip and finger endurance.

  • Start out with your hand out in front of you, palm facing upwards
  • Bend your fingers down towards the base of each finger joint. (Your hand should look a little like a claw.)
  • Then curl your wrist towards you, feeling a flex in the forearm
  • Hold there for 2-5 seconds and release
  • Aim to perform 10 repetitions on both arms 3 times

Thumb Strength

One of the secret ingredients to hand strength, your thumb. Crucial for performing most tasks and a strong thumb ultimately increases your overall hand strength. We have a few great ways to help improve your thumb strength.

Thumb Extension

A nice simple movement helping to improve thumb strength and flexibility.

  • Put your hand flat on a surface, fingers together,
  • Gently move your thumb away from your fingers as far as you can.
  • Hold here for 10 - 15 seconds then release the thumb back to the side of your hand
  • Perform this movement 10 times per hand for 3 set

Thumb Flex

This exercise is good for increasing your thumbs' flexibility.

  • Start with your hand out in front of you, palm facing up.
  • Extend your thumb away from your other fingers as far as you can. Then slowly bend it back towards your palm, trying to touch just below your little finger,
  • Hold for 10 - 15 seconds.
  • Repeat this 3 times per hand 


Getting into the habit of performing some of the above exercises on a weekly basis will do wonders for your finger fitness. Improving strength, mobility and dexterity. It will not only help to enhance your everyday life but also sporting activities.

Finger Fitness For Sports

Finger strength is essential for sports such as climbing, weight lifting, grappling and racquet sports, If you’re looking for some more advanced training tips for developing hand strength, check out our training room.

Leave a comment

All comments are moderated before being published.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.