Grip Ball Exercises

The grip ball or stress ball is a tool for building grip strength and endurance. Grip balls are small, lightweight and fit into gym bags, travel bags and backpacks. Grip ball work can be performed while watching television or combined with other exercises. According to strength and conditioning coach Jason Shea of Medway, Massachusetts, there are 35 muscles involved in movement of the forearm and hand—many of these involved in gripping.

Positives

Perform positives one arm at a time or both arms simultaneously. Hold the grip ball in the palm of your hand. Keep your wrist straight and hang your arm by your side with your elbow straight and palm facing your thigh. Squeeze the ball as hard as you can for one second. Relax, bend your elbow 10 degrees and squeeze and hold the ball again. Continue flexing your elbow a little more each repetition until it is completely bent. After the last squeeze, relax and shake your arm for a few seconds. Perform a second set starting at the top and work your way to the straight elbow position. Bending the elbow targets the forearm muscles at slightly different angles to develop strength and endurance in the gripping muscles.

Isometrics

Place the stress ball in the palm of your hand. Bend your elbow 90 degrees and hold you upper arm by your side. Keep your wrist straight and hold your palm facing skyward. Squeeze the ball as hard as you can for six seconds. Relax for a second and turn your forearm so your thumb faces skyward. Squeeze the ball for six seconds. Relax briefly, then turn your forearm so your palm faces the floor. Squeeze as tightly as you can for six seconds. Isometric stress ball exercises build endurance and strength in the hands, fingers and forearms.

Fingers

Hold the grip ball in your palm. Hang your arm by your side with your wrist straight and palm facing your lateral thigh. Squeeze with your pinkie, immediately followed by your ring finger, then middle finger, then index finger and lastly your thumb. Concentrate on flexing each finger as hard as you can. Start with a slow tempo and gradually increase your speed as your master the movement. After each thumb squeeze, bend your elbow slightly and gradually turn your forearm so that your palm faces upward. You can rest a second between reps, or you can use one fluid motion while flexing your elbow. On the final repetition, your elbow should be flexed and your pinkie should be facing the front of your shoulder. Once you have completed your last rep, relax and move your shoulders, elbows and wrists for a few seconds. Repeat the series of repetitions starting at the top position and work your way down. The variety of elbow positions targets the gripping muscles at various angles to develop finger, hand and forearm power.