- Wrist Roller: Use a wrist roller to strengthen the wrists and forearms. Roll the weight up and down with the wrist only, focusing on controlled movements to train multiple muscle groups. - Finger extension and flexion: Use resistance bands or hand grippers for finger stretching and flexion exercises. These movements strengthen the muscles responsible for finger movement and can help prevent conditions such as tendons and arthritis. - Wrist circles and eight: Include wrist circles and eight movements in your routine to improve wrist mobility and flexibility. These dynamic exercises move the wrists through a full range of motion, promote better blood circulation and reduce stiffness. - Thumb opposition: Perform thumb opposition exercises by touching each fingertip to the base of the thumb. This improves dexterity and hand coordination while strengthening the thumb muscles, which are crucial for gripping and writing. Use scenarios: - Warm up before weightlifting, racket sports, or other activities that rely on wrist and grip strength. - Daily desk breaks to maintain hand mobility and reduce stiffness for keyboard users. - Rehabilitation or general strengthening routines to address grip, thumb strength, and finger control.