Do not force your joints. If you can’t flatten your hand completely, work up to it. [2] X Research source Try this exercise a few times with each hand. [3] X Research source Find a flat surface and place your hand on it, palm-down. Take your other hand and slide it under your fingers. Carefully push your fingers up and back towards your wrist. Hold for 20 seconds and release. Repeat this exercise 3 or 4 times. Be careful not to lift your wrist or your palm when doing this stretch.
Hold your hand like this for at least 30 seconds, all the way up to one minute. Release and repeat with the other hand. [5] X Research source
Brace your thumb against the palm of your other hand. Lift your hand off the table, keeping your fingers pressed onto the flat surface. Press your fingers into the table as you stretch the palm. Hold for 20 seconds, release, and try the stretch with your other hand.
Stretch your thumb in the other direction, and try to touch it to the base of your pinky. Hold this stretch for 30 seconds, up to one minute. Repeat with the other hand. [7] X Research source
As it becomes easier to hold the plates together, increase the weight to continue building strength. Move from two 5 lb weights to two 10 lb weights. [9] X Research source For an added challenge, try gripping the plates using just your thumb and your pinky. [10] X Research source This exercise is designed to help you focus your pinch grip strength. [11] X Research source
Keep your back straight and your elbows in. Push your shoulders back and lift the bar to your chest by bending at the elbow. [13] X Research source Don’t lean back and don’t push your elbows out as you lift. Avoid using any momentum to lift the bar. Try to lift slowly and focus on the muscles you’re using. [14] X Research source
Using your fingertips, push your body off the ground. [16] X Research source Keep your back straight as you lift your body up. When you lower back down, keep your chest just above the ground. [17] X Research source Don’t strain your fingers as you practice this exercise. Start slow and work your way up to multiple push-ups.
To further enhance your grip strength, try pull-ups using two towels. Find two towels and drape them over the pull-up bar. Grip the towels and perform a regular pull-up. [19] X Research source
You can palm the ball from anywhere, but when you are starting out it may help to line your fingers up with the grooves. [21] X Research source Don’t worry if you can’t stretch your pinky to the groove, just get it as close as possible. [22] X Research source
Your palm may not even touch the ball once you are able to properly palm a basketball. Your fingertips should be doing all the work. [24] X Research source
Remember to practice squeezing with both hands.
Get used to moving the ball around while palming it. This will help your overall ball control and allow you to keep building grip strength.
