Stress Ball Exercises for Your Hand

by Aubrey Bailey, Demand Media
    Pick a ball that fits in the palm of your hand so you can bend your fingers farther as you squeeze.

    Pick a ball that fits in the palm of your hand so you can bend your fingers farther as you squeeze.

    Chances are you probably have a stress ball or two hidden somewhere in your house or office -- these items are popular giveaways at health fairs and other community events. Even if you don't feel stressed (is that possible?) there are several exercises you can do with the stress ball to strengthen your hand and fingers. Not only will stronger hands improve daily tasks such as opening jars and carrying things -- your sports performance will improve as well.

    Grip Strength

    Firm up your handshake with grip strengthening exercises. Hold the stress ball in the middle of your palm. Wrap your fingers around the ball and squeeze -- hold for two to three seconds, then relax. Repeat for one minute, then rest for one minute. Repeat three times then switch hands. As your endurance increases, squeeze the ball for 90 seconds and rest for 30 seconds.

    Pinch Strength

    Strengthen your pinch to improve your ability to hold things -- like your favorite magazine -- between your thumb and index finger. Place the ball between the tip of your thumb and the tip of your index finger. Squeeze them toward each other and hold for two to three seconds, then relax. Repeat for one minute, then rest for one minute. Repeat three times then switch hands. Increase your pinching time and decrease the rest time to make this exercise more difficult.

    Opposition

    Thumb opposition -- the thing that separates us from other mammals -- allows you to touch the tip of your thumb to each of your fingers. This is important because it allows you to hold objects of different sizes and manipulate tools -- like your curling iron -- with one hand while you text on your smartphone with the other hand. Hold the ball between your thumb and middle finger and squeeze for two to three seconds, then relax. Squeeze 10 times, then repeat between your thumb and ring finger and thumb and pinky finger.

    Twisting

    Improve your ability to twist the top off your drink with this stress ball exercise -- hold the ball loosely in the palm of your right hand. Place your left palm on top of the ball and wrap your fingers around the ball. Hold the base of the ball secure with your right hand. Twist your left hand against the resistance of the ball and hold for two to three seconds, then relax. Repeat 10 times, then switch hand positions and repeat.

    About the Author

    Aubrey Bailey contributes to various websites in the areas of health, wellness and other physical therapy-related topics. She holds a Bachelor of Science in physical therapy and a Bachelor of Arts in psychology from the University of Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a certified hand therapist.

    Photo Credits

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