Chinese iron balls, also known as Baoding balls, offer a different way to exercise the hands, meditate and improve dexterity and flexibility. Most important, the balls are designed to help restore optimal function and flow of Qi, or energy and blood flow through the body. Also known as therapy balls, the balls originated in Baoding, China, to which they own their name. A variety of exercises utilizing Chinese iron balls help to relieve stress, improve coordination and stimulate blood flow and exercise for the hands and fingers.
Circular Rolling
Your first experience with Chinese exercise balls may produce some laughs, but keep at it. Place two balls in the palm of your hand and try to rotate the balls in a clockwise motion using on the muscles in the fingers to move them, suggests BoadingBalls.com, a website dedicated to techniques. You may want to start with smaller size balls for this exercise. Rotate the balls for 10 to 15 seconds and then switch direction for optimal coordination and flexibility.
Next, hold the Baoding balls in the palm of your hand and turn the wrist so that the thumb is facing upward. Now try to circle the balls in an upward motion without dropping them, suggests BaodingBalls.com. Next, try switching direction. You may likely find that your dominant hand offers more dexterity and flexibility than your nondominant hand, but exercise both hands equally for optimal benefits.
Precision Rolling
Place the balls in the palm of the hand, palm side up. Try to line up the balls with the crease between the index and middle finger. Try to keep one of the balls nestled into the upper palm while using the thumb to push the other ball over it, toward the tips of the fingers, moving the ball along the length of the ring finger as you push it upward (See video link at YouTube below for a visual of how to perform this exercise). Keep rotating the position of these two balls, limiting movement to the thumb and index and middle fingers, always striving to keep the balls in line with the crease of the index and middle fingers throughout this exercise.
No-Touch Ball Rotations
As you become more coordinated using the exercise balls, try holding them in the palm of your hand, though without touching, suggests Qi: The Journal of Traditional Eastern Health and Fitness. Try rotating the balls clockwise or counterclockwise without allowing them to touch.
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