Your 5-Minute Daily Routine
Choose your level and build stronger, healthier hands
0:00-0:30
🌡️ Warm-Up: Gentle Hand Movements
Open and close hands slowly 15 times. Rotate wrists gently 10 circles each direction. Wiggle all fingers.
Warms up joints and increases blood flow
0:30-1:30
✊ Light Grip Squeezes
Squeeze a soft ball or light grip trainer for 3 seconds, release for 3 seconds. Do 10 reps per hand.
Builds foundational crushing strength
1:30-1:45
⏸️ Rest & Shake Out
Shake hands loosely, let them hang relaxed
1:45-2:45
🤏 Beginner Pinch Holds
Pinch a lightweight object (deck of cards, thin book) between thumb and fingers. Hold for 5-8 seconds, rest 5 seconds. Repeat 5 times per hand.
Develops thumb and finger coordination
2:45-3:00
⏸️ Rest & Shake Out
Shake hands loosely, let them hang relaxed
3:00-4:00
🖐️ Finger Extensions
Spread fingers wide for 3 seconds, relax for 2 seconds. Repeat 12 times. Optional: use light rubber band for resistance.
Balances grip muscles, prevents imbalances
4:00-5:00
🔄 Light Wrist Circles
Make slow circles with wrists in both directions, 15 circles each way per hand. Focus on smooth, controlled motion.
Improves wrist mobility and flexibility
0:00-0:30
🌡️ Dynamic Warm-Up
Wrist rotations 10x each direction. Rapid open/close fists 20 times. Finger waves (pinky to index) 10 times per hand.
Activates muscles and prepares joints
0:30-1:30
✊ Max Grip Squeezes
Squeeze grip trainer at maximum intensity for 5-7 seconds, rest 5 seconds. Complete 6 reps per hand. Aim for 80-90% effort.
Builds maximum crushing strength
1:30-1:45
⏸️ Active Recovery
Gentle finger movements while resting
1:45-2:45
🤏 Heavy Pinch Holds
Pinch heavy object (weight plate 10-25 lbs, thick book) between thumb and fingers. Hold for 10-15 seconds, rest 5 seconds. Repeat 4 times per hand.
Builds powerful precision grip
2:45-3:00
⏸️ Active Recovery
Gentle finger movements while resting
3:00-4:00
🖐️ Resistance Extensions
Use thick rubber bands or extension trainer. Spread fingers against strong resistance for 3-5 seconds. Complete 15 reps per hand.
Strengthens extensors, prevents injury
4:00-5:00
🔄 Weighted Wrist Rotations
Hold 2-5 lb weight or hammer. Rotate wrist side to side slowly, 15 reps each direction per hand. Control the movement.
Builds wrist stability and forearm power
