Ball grip exercises are an effective way to relieve chronic pain from conditions such as arthritis. Physical therapists also recommend hand stretches using balls to help patients recover from hand and wrist injuries. The exercises strengthen the muscles in the hand and increase dexterity. You can perform these exercises using tennis balls, racquetball rubber balls and soft gel balls available at sporting goods stores.
Squeeze and Hold
An exercise you can do on a daily basis to help gain grip strength and decrease hand stiffness is squeezing the ball. Use a soft gel ball if a tennis ball is too hard. Put the ball in the middle of your hand. Squeeze it as hard as possible but not to the point of pain. Hold the grip for three to five seconds. Slowly release the grip. Rest your hand for a few seconds. Repeat 10 times with one hand, then repeat using the other hand.
Ball Squeeze
The ball squeeze exercise is made up of quick squeezes to help strengthen your grip. Put the ball in the palm of your hand. Squeeze it quickly 25 times. Repeat this exercise three times on each hand. If you are using a tennis ball and feel pain, switch to a soft gel ball.
Nail Diggers
This exercise uses the muscles in your fingers. With the ball in the palm of your hand, curl your fingers over the top of the ball. Dig your nails into the ball hard as you can but not to the point of pain. Release the nail pressure and repeat. Complete this exercise twice with eight to 10 repetitions on each hand.
Palm Circles
This exercise uses your palm for motion. Put the ball on a flat, hard surface. Place your palm over the ball. Make sure your fingers are close together and the ball is in the center of your palm. Roll the ball forward, then backwards and then in a circle. Repeat this twice with eight to 10 repetitions on each hand.
Agility Exercise
This exercise tests the agility of your fingers. Put the ball in the palm of your hand. Stretch out your fingers. Use your thumb to reach out and touch, if you can, the tips of the other fingers one by one. Do not strain your fingers doing this exercise. Repeat the exercise twice with five repetitions on each hand.
References
- Tufts University: Growing Stronger, Strength Training for Older Adults: Gaining Grip Strength
- Nicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner: Tennis Elbow
- PhysioAdvisor.com: Hand Strengthening Exercises
- Wichita State University: Effects of an Eight-Week Hand Exercise Program on Older Women with Osteoarthritis
- Arthritis Research Institute of America: Hand in Hand: Aching Fingers Improve with Exercise
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