Maximize Reflexes: 1 Simple Test + Exercises to Shorten Reaction Time

Frustrated by feeling like a ‘fumble fingers,’ or having slow arm reflexes? It’s possible to regain and maximize essential hand and arm reaction time.

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One of the more common reasons for dropping items is a lack of reaction time. Strength, endurance, and other concerns contribute, but decreased reflexive movement can also lead to drops. Ironically, I’ve had many patients come to rehabilitation having experienced a fall while trying to catch or clean up something they dropped, so having “good hands” can be very good indeed.

Let’s start with a reaction-time test to identify your baseline.

Reaction Time Test

You’ll need a ruler with centimeter measurements and a willing assistant for this test.

Method

1. Test subject: You can sit or stand for this test.
2. Assistant: Hold the ruler vertically with the lower numbers toward the floor and the higher numbers toward the ceiling. Bracket the ruler with your thumb and index finger in a pinching position.
3. Assistant: Drop the ruler straight down between the test subject’s fingers without warning.
4. Test subject: Your job is to pinch-catch the ruler as fast as you can. You can practice the movement a couple of times to get the hang of it before the actual test.
5. Results: Once you catch the ruler, take note of where the top of your grip lands on the ruler and jot the number down.

Reflex norms vary with age, but here’s a general guide to determine where you score. If your scores are low—don’t worry—see it as your baseline challenge from which to increase your reflex speeds.

• Under 7.5 centimeters: Excellent
• 7.5 to 15.9 centimeters: Above average
• 15.9 to 20.4 centimeters: Average
• 20.4 to 28 centimeters: Below average
• Greater than 28 centimeters, or the ruler drops to the floor: Poor

Now that you have a general idea of where you score, let’s try some functional speed-based exercises that can help increase your safety and function.