Today’s question is from Deborah and she asks:
“I must have really bad blood flow to my hands because they are always cold. And sometimes for no reason, they just go numb. How can I have healthy circulation to my hands?”
When someone speaks about poor blood flow, they typically think about their legs and feet…
However, hands are also very common and I personally had issues with this myself a few years ago.
For me, it was always cold hands and I hated it because I never wanted to touch anyone or shake someone’s hands.
Of course, I’ve since fixed this problem and I’ll show you what I’ve done in a minute.
Causes Of Poor Blood Flow To Your Hands
One cause of poor blood flow to your hands would be carpal tunnel syndrome, which is more typical these days because everyone is on their computer or phones.
Another cause would be that your back isn’t aligned well and you need a chiropractic adjustment or a massage to relax the muscles around your spine and neck.
Again, this is more prevalent these days because we’re sitting so long, hunched over the computer with poor posture.
Finally, another major reason for poor blood flow would be because inflammation… which requires an anti-inflammatory diet and anti-inflammatory supplements, herbs, and vitamins.
So far I’m mentioning CAUSES and I’ll get to SOLUTIONS in a minute….
Why This Is So Important To Fix NOW!…
However, it’s VERY IMPORTANT to know that poor blood flow and circulation is one of the primary causes of heart problems. This is because it can lead to
- Blood pressure problems
- Hardening and narrowing of your arteries
- Cholesterol and plaque build-up
So whether you feel it in your hands or your feet, it’s a WARNING SIGN that you MUST support healthy blood flow and circulation.
Solutions For Improved Blood Flow & Circulation To Your Hands
So let’s continue and I’ll quickly reveal one of the 3 best solutions for improving blood flow and circulation to your hands.
This is for strengthening your grip and your hand muscles while increasing blood flow. Grab anything you can squeeze… this can be something “soft”, such as rolled-up socks. Or something a lot firmer like a tennis ball.
If you’re weak, start with something softer and build up to a firmer tennis ball as you gain strength. You should squeeze the object, then HOLD for at least 1-2 seconds, then release. That’s ONE repetition.
Do at least 10 repetitions and work up to 20-30 reps… or until you feel a good burn in your hands. That’s ONE set. Then go to the other hand, do another set. Then back to the original hand. Better to start with your STRONGER hand.
You should do 2-3 sets of at least 15 or more repetitions, 3x weekly on alternate days. Such as Mon, Wed and Fri.
Remember, you need to squeeze and HOLD to really FEEL the muscles contract and increase blood flow and muscle contractions to the area.
After you’re done, massage and stretch your hands and forearms.
Now we want to strengthen your wrist and your forearm muscles. To do this, you’ll do wrist curls and reverse wrist curls.
To do a wrist curl, you’ll need a light dumbbell and slowly curl the weight from the bottom to the top. You can put your forearms on your leg, on a bench or anything stable. Do 3 sets of 15-25 repetitions, 3x weekly.
And then you’ll also want to do reverse wrist curls for the top of your forearms. Same idea, but going the opposite direction. Again, 3 sets of 15-25 repetitions, 3x weekly.
Just like the hand squeezing/gripping exercise, do these on alternate days … But this time, let’s do it on OTHER days — Tues/Thurs/Sat if possible. This way we are exercising your hands and forearms every day.
However, if that’s not possible, just do them all on the same days as the gripping exercise — Mon/Wed/Fri.
Even though this video is about blood flow to your hands, your BODY as a WHOLE requires better circulation… and I think walking is one of the best exercises you can do and almost anyone can do it, anywhere, any time of the day and it doesn’t cost you anything.
Ideally, you would walk outside in fresh air if possible. First thing morning and/or late evening are good times but, whenever you can is a better than nothing.
To start, all you need is about 15 minutes, 3x weekly. Ideally, you would work up to daily walks of about 30 minutes.
And if you have pain or trouble walking, even 3 minutes is a good start. Try your best to walk just a little bit every single day.
Poor blood flow is bad for your health because it affects your entire body. The best exercises for improved circulation, especially to your hands is:
- Hand Gripping Exercises
- Wrist Curls
- Daily walking
Of course, you should get the “okay” from your doctor before starting any exercise program. But use common sense and start slowly and build up every week – intensity, duration, and frequency.