Also known as Baoding balls, Chinese stress balls are therapeutic balls that fit in the palm of your hand and are manipulated. This weight and movement can help improve circulation to the hands, maintain joint mobility and dexterity, develop muscle coordination from fingertip to shoulder, and activate pressure points on the hands. The balls are particularly useful to counteract computer-related wrist and hand strain.
Step 1
Place two stress balls in your palm. Begin to rotate them in one direction by manipulating your fingers and thumb. Tilt your hand gradually as needed. Ultimately, your goal is to rotate the balls around each other without the balls touching one another. However, you may need to switch hands after 10 to 15 minutes of practice to prevent hand strain and the over-development of one side.
Step 2
Practice rolling the balls in both directions to increase your dexterity. Try rotating the balls slowly in a counter-clockwise direction, and then rotate the balls quickly and in a clockwise direction. Again, change directions and hands frequently to avoid muscle strain.
Step 3
Use your Chinese stress balls regularly. Practice during such everyday activities as reading the paper, riding the train, or waiting for your children to get out of school. As with any exercise, maintaining a long-term healthy habit is more important than a single workout.
Tips and Warnings
- Chinese stress balls are crafted in various sizes. Choose the balls that best fit your hand. The balls are also made from an array of materials, from solid jade to lacquer-plated steel. In general, solid jade or stone balls are heavier and harder to manipulate, but more stimulating for the hands, whereas hollow steel balls are lighter and may contain chimes, offering a relaxing sound as you exercise. Most newcomers use two balls of the same size, but with greater skill, one can simultaneously rotate several balls of different sizes.
- Chinese stress balls may be contraindicated in cases of severe wrist tenderness or swelling, patients recovering from hand injury or surgery, or individuals with diminished motor coordination. If you have experienced any abrupt changes in circulation, mobility or dexterity, contact your health care provider.
Things You'll Need
- 2 stress balls (at least)
