Muscoli mano ed avambraccio: presa debole, ed esercizi per rafforzarla

Un calo delle forza di presa delle mani che ne comprometta le funzionalità, può essere superato da un programma riabilitativo finalizzato a sviluppare la forza e la destrezza necessaria per compiere le attività quotidiane.

La presa della nostra mano

La maggior parte delle attività che noi giornalmente compiamo con nostre mani richiedono una forza di presa uguale o addirittura non inferiore ai 20 chilogrammi. Si tratta di una forza che in genere il nostro apparato muscolare e scheletrico riesce a sviluppare senza alcun problema.

Tuttavia, carenze nutrizionali, alcune ferite, od una osteoartrosi, possono anche causare un notevole calo della forza di presa della nostra mano, anche al punto da compromettere la funzionalità della stessa. In questi casi un adeguato programma riabilitativo fatto con esercizi per rafforzare i relativi muscoli, ci consente di sviluppare la necessaria forza delle dita e delle mani per il compimento delle nostre attività quotidiane.

La ricerca scientifica ha dimostrato che un aumento della forza della mano ottenuto facendo degli esercizi per rafforzare le dita, può migliorare come conseguenza drasticamente anche la qualità della nostra vita.

Un video sui muscoli della mano

Ecco un utile video illustrativo e descrittivo dei muscoli della mano e del loro funzionamento.

Un video sui muscoli dell’avambraccio

Ecco un video illustrativo e descrittivo dei muscoli dell’avambraccio e del loro funzionamento.

La misurazione delle forza di presa della mano

Occorre per prima cosa precisare che la misura della forza di presa della mano (FPM) esprime la forza volontaria secondaria alla contrazione, di numerosi muscoli dell’avambraccio e della mano. [1] Fisiologicamente la forza di presa della mano (FPM) di una persona è correlata a diversi fattori, come l’età, il genere e la composizione corporea. Mediamente, raggiunge il suo massimo valore intorno ai trent’anni d’età passati i quali, con l’avanzare dell’età si riduce rapidamente. In genere una diminuzione della forza delle mani non dovrebbe essere vissuta con preoccupazione.

La forza di presa media di una persona adulta è la seguente:

  • relativamente a gli uomini di 54-55 kg (120 libbre)
  • relativamente alle donne di 34 kg (75 libbre).

Ci sono però anche delle situazioni che necessitano di un intervento riabilitativo della forza.

Molti di questi interventi si possono fare anche a casa propria.

Esercizi per il rafforzamento

Si sa che le dita delle mani svolgono un ruolo chiave nel permetterci di svolgere anche le più semplici attività quotidiane.

Gli esercizi di rafforzamento della presa della mano ci consentono,

  • di rafforzare i muscoli delle mani e dita,
  • di aumentare l’ampiezza dei movimenti,
  • e di dare sollievo da un eventuale dolore.

Questi esercizi migliorano infatti la presa, la forza, la mobilità e la capacità di afferrare oggetti di uso quotidiano.

Facendo quotidianamente facili esercizi anche con degli attrezzi semplici, è possibile rinforzare i muscoli delle dita migliorando anche i loro movimenti e la loro elasticità.

il ruolo del riscaldamento

Prima di esercitare le dita, è necessario fare un esercizio di riscaldamento delle articolazioni.

Questo deve essere eseguito almeno 10 o 20 volte, fino a quando le mani si sentiranno più flessibili.

Come sempre in questi casi, il mio consiglio è di non esagerare per evitare il verificarsi di effetti opposti a quelli a cui miriamo.

È anche importante evitare di stancare troppo i muscoli. A tal fine è utile variare spesso esercizi e ripeterli ogni giorno.

Le cause più comuni di una debole presa della mano

Le cause più comuni possono essere dovute alle seguenti condizioni.

carenze nutrizionali

Molti studi dimostrano che esiste un legame diretto tra stato nutrizionale e forza della mano.

Le carenze dietetiche spesso provocano una presa più debole della media.


Una presa della mano debole può essere il risultato di un’atrofia muscolare o dell’osteoartrosi legata all’età, cose  che influiscono direttamente sulla salute di una persona.

traumi ed infiammazioni

Le dita possono subire un indebolimento a causa di traumi e di infiammazioni, andando così a ridurre anche la manualità.

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