Here is a simple plan for your hand strength and overall shoulder and body health.
Find a pull up bar, a branch or a rope to hang from.
Maintain continuous breath and keep your shoulders in their sockets or release the hold.
1 Start with a daily hanging on for ten breaths.
Add one breath a day according to your feeling until you reach sixty.
2 Change the way you are hanging on (both hands in the same direction, both hands in the opposite direction, hands facing each other)
Add this hold to the daily work and grow until you can reach one hundred and twenty breaths combined.
3 Hang on one hand with the other hand lightly over the holding hand and stay for five breaths.
Slowly grow the number of breaths to sixty (thirty breaths for each hand) as you remove the same number of breaths from the two hand hold.
4 Hang on one hand with the other hand holding onto the wrist of the holding hand and stay for ten breaths.
Slowly grow the number of breaths to sixty in each hand.
5 Hang on the bar with one hand and switch hands with each second breath while using the legs for propoltion toward the bar.
Repeat ten times and grow to twenty times over time. Maintain the rest of the time (to complete to one hundred and twenty breaths) holding onto the bar with each hand
6 Hold onto the bar and switch hands as you also switch directions.
Repeat ten times and grow to twenty in time.
7 Hold onto the bar and use your legs to switch hands with a release of the bar in midair.
Repeat as you feel and complete the rest of the breath count with regular twist switches.