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Fingergymnastik

Fingergymnastik

 

Handarbeit – Fingergymnastik

Einfache Übungen, die steife Gelenke wieder auflockern

Fingergymnastik - 2016 Foto und Bilder © Pastor Peter Stanic

Machen Sie jeden Tag Fingergymnastik

Morgens ist es oft am schlimmsten. Die Kaffeetasse halten, die Tablette aus der Folie drücken oder das Marmeladenglas aufdrehen: „Für Menschen mit schmerzenden Fingergelenken kann das jeden Tag neu zur Tortur werden“, erklärt Anne Usbek vom Institut für Ergotherapie in Düsseldorf. Wer unter Gelenkverschleiß (Arthrose) oder entzündlichem Rheuma (Polyarthritis) in den Fingern leidet, hat es auch selbst in der Hand, steife Fingergelenke mit wenig Aufwand wieder zu lockern. Wir stellen Ihnen einfache Übungen für Daumen, Zeige- und Ringfinger vor, die die Hände beweglicher machen, vorausgesetzt, man übt täglich. Fangen Sie doch am besten noch heute mit dem Training an.

Fächer

Legen Sie die rechte Hand und den Unterarm auf einen Tisch. Winkeln Sie das Handgelenk leicht nach rechts ab. Spreizen Sie nun den Daumen ab. Heben Sie dann wie einen Fächer jeden Finger der Reihe nach an, und legen Sie ihn anschließend in Richtung Daumen.

Seilschaft

Legen Sie Hand und Unterarm auf denTisch, sodass die Handkante aufliegt. Spreizen Sie den Daumen ab. Ziehen Sie dann nacheinander die Finger Richtung Daumen. Dabei Kleinfinger und Handkante nicht vom Tisch abheben.

„Oooo…“

Legen Sie die rechte Handkante auf den Tisch. Formen Sie erst mit Daumen und Zeigefinger, dann nacheinander mit jedem Finger und Daumen ein O. Nach jedem O die Finger strecken.

Rechter Winkel

Die Handkante liegt auf dem Tisch. Beugen Sie die Finger in den Grundgelenken, Finger und Handfläche bilden einen rechten Winkel. End- und Mittelgelenke bleiben gestreckt.

Daumengruß

Legen Sie die Hände auf den Tisch, die Handflächen zeigen nach oben. Spreizen Sie den Daumen ab und führen Sie ihn zum Kleinfingerballen. Dann wieder abspreizen.

Kleine Faust

Legen Sie die rechte Handkante auf den Tisch. Beugen Sie nun die End- und Mittelgelenke, so weit es geht. Die Grundgelenke bleiben gestreckt.

Von der Rolle

Platzieren Sie einen dünnen Stab mögichst nah an der Tischkante. Rollen Sie ihn anschließend mit den Fingerspitzen vom Oberkörper weg, bis die Ellenbogen ganz gestreckt sind. Rollen Sie anschließend den Stab wieder zurück.

Däumchen drehen

Stellen Sie den Ellbogen auf den Tisch und führen Sie die Fingerkuppen zusammen: Drehen Sie nun „Däumchen“, wiederholen Sie die Übung mehrmals. Stellen Sie dann die Daumen wieder zusammen und wiederholen Sie die Übung mit jedem einzelnen Finger.

So üben Sie richtig

– Wiederholen Sie jede Übung mit der rechten und der linken Hand.

– Die Reihenfolge der Übungen ist beliebig.

– Machen Sie jeden Tag Fingergymnastik.

– Sie müssen nicht täglich alle Übungen machen. Allerdings sollten Sie darauf achten, dass Sie bei jeder Übungseinheit einmal die Grund-, Mittel- und Endgelenke ihrer Finger beugen.

– Es kommt beim Üben nicht auf Schnelligkeit an. Wählen Sie das Tempo, das Ihnen angenehm ist. Machen Sie zwischendurch Pausen.

– Üben Sie nie mit schmerzenden oder geschwollenen Fingergelenken.

– Schütteln Sie zwischen den einzelnen Übungen die Hände locker aus.

  • Sie können auch in warmem Wasser üben. Vorsicht:: Bei entzündeten Gelenken kann Wärme eher schaden. Fragen Sie erst Ihren Arzt.

2016 Foto und Bilder © Pastor Peter Stanic

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