If your grip and finger strength has declined due to age or injury, exercising with a grip ball or stress ball can help strengthen your muscles and improve your grip. Exercising painful fingers due to a chronic condition, such as osteoarthritis, can help improve your symptoms and make it easier for you to perform everyday tasks. Talk to your doctor before performing grip exercises if you have a previously diagnosed condition or injury.
Step 1
Hold the grip ball in the palm of your hand and slowly squeeze your fingers around it. Keep your fingers clenched around the ball for three to five seconds.
Step 2
Release the ball slowly, letting your fingers uncurl gradually. Repeat the exercise 10 to 15 times with each hand.
Step 3
Pinch the ball in between your thumb and index finger. Hold the pinch for five seconds and repeat the exercise with each of your other fingers.
Step 4
Grip one end of the grip ball in each hand. Twist the ball in opposite directions 10 to 15 times.
Step 5
Hold one end of the ball in each hand. Slowly pull the ends away from each other while pinching the ball with your fingers. Relax your hands and repeat the exercise 10 to 15 times.
Tips and Warnings
- Perform your grip ball exercises every day or every other day if your hands feel stiff or painful. Work with a grip ball while you watch television or talk on the phone to help you remember to do the exercises.
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