Part one: Hand exercise: including finer tapping, hand range of motion , eye-finger coordination and dexterity.

Training the finger /hand exercise with rhythm, endurance, attention and consistency.

Exercise 1: Finger tapping, either left or right hand 

Use tip of the index finger to tap the tip of the thumb of the same hand, rhythmically and repeatedly.  First separate two fingers as big and as fast as possible, repeat tapping for 10 seconds. Keep the rhythm and amplitudes of tapping as same as possible. Keep the hand position at same place as possible. 

Exercise 2: Hand Flapping, either left or right hand 

Have the arm straight in front of the you, then open and close the fist as fast as possible and by spreading the index and thumb fingers as much as possible, repeat rhythmically, keep the arm at same position as possible, repeat the exercise for 10 seconds. 

Exercise 3: Hand supination (palm up) and pronation (palm down) either left or right hand  

First flex the shoulder forward at 90° and fully extend the forearm, then rapidly alternate pronation and supination of the hand. Keep the same speed and amplitude of movement as possible for 10 seconds.

Exercise 4: Two hands Index fingers tapping: either left or right hand

First, close both palm together with all finger crossed and arm straight in front of you, Then open both index to tap each other, keep you index finger spread out as much as possible, repeat the tapping for 10 seconds, keep you speed and amplitude as same as possible. 

Exercise 5: Finger to nose: either left or right hand

Example of right finger to nose: first, hold the left hand with straight with index finger up in front of your nose level, then use your right index finger to touch the left index finger then back to your nose, repeatedly as fast and accurate as possible for 10 seconds. 

Exercise 6: Finger Dexterity: either left or right hand

Place the hand in front of you, use every finger: index, middle finger, ring finger, and pinky to tap the thumb in the orders, spread the finger as high as possible, tapping to the thumb as fast as possible for 10 seconds, keeping the hand in the same position. 

YouTube link: https://www.youtube.com/@brainmeexercise9762 

 

脑手指健身运动

以节奏、耐力、注意力和一致性训练手指/手部运动。

练习 1：手指敲击，左手或右手

用食指指尖敲击同一只手的拇指指尖，有节奏地重复。先将两根手指尽可能大且快地分开，重复敲击10秒。尽可能保持敲击的节奏和幅度相同。尽可能保持手的位置在同一位置。

练习 2：拍手，左手或右手

手臂伸直在你面前，然后尽可能快地打开和关闭拳头，并尽可能张开食指和拇指，有节奏地重复，尽可能保持手臂在同一位置，重复练习10次秒。

练习 3：左手或右手旋后（掌心向上）和旋前（掌心向下）

首先将肩部向前弯曲 90° 并完全伸展前臂，然后快速交替手旋前和旋后。 10 秒内尽可能保持相同的运动速度和幅度。

练习 4：两只手 食指敲击：左手或右手

首先，双掌并拢，十指交叉，手臂伸直在身前，然后张开食指互相敲击，食指尽量张开，重复敲击10秒，保持速度和幅度尽可能相同。

练习 5：手指到鼻子：左手或右手

右手食指对鼻的例子：先将左手伸直，食指在鼻前水平，然后用右手食指触摸左食指再回到鼻子，反复快速准确可能持续 10 秒。

练习 6：手指灵活性：左手或右手

将手放在身前，用食指、中指、无名指和小指的每个手指按顺序轻敲大拇指，将手指尽可能高地张开，尽可能快地轻敲大拇指，持续 10 秒，保持手在同一位置。

 

Part two: Foot exercise: including fine motor movement, bilateral foot coordination, balance training. 

Exercise One:

Toe wiggling:

Left foot as sample: placing your left foot on a stool, stabilize you heel, start wiggling your toes, as fast as you can, as same toe flexion angle as you can for 10 seconds.

Exercise Two:

Toe to toe: use left foot as a sample:

Sitting on a chair, placing the right foot on a stool, using left big toe tapping the right big toe, left foot lifting should least 3-5 inches, repeating taping as fast and as same amplitude as you can for 10 seconds

Exercise three

Foot tapping

Left foot as a sample, sitting on a chair, stabilized your heel, repeat tapping front of you foot as fast as you can, as highest comfortable amplitude as you can, as same speed and amplitude as you can for 10 seconds

Exercise Four:

Heel tapping:

Left foot as a sample, sitting on a chair, left up your leg about 3inches height, repeat tapping the heel as fast and as same amplitude as you can for 10 seconds

Exercise Five:

Heal to shin:

The left foot as a sample, sitting on a chair, lift your left foot , using heal sliding from right knee down to the right ankle, repeat as fast as you can for 10 seconds

Exercise Six:

Modified tandem walking. Use left foot as a sample: standing still, placing the left foot in front of the left foot , then do a heel taping as fast and as same amplitude or height as you can for 10 seconds.

 

Youtube link: https://www.youtube.com/@brainmeexercise9762