Hand Exercise Ball – Benefits and How to Use it

The hand exercise ball, also called squeeze ball or stress ball, is a simple workout tool that helps you in performing easy hand and finger exercises for improving range of motion, increasing grip strength, lessening joint pain, and relieving stress in your hands and fingers.

Nearly every sportsperson, including footballers, golfers, swimmers, wrestlers, basketball, and tennis players, need to strengthen their grip. Fitness aside, improving dexterity and mobility is also important for individuals affected by arthritis or those who have had a stroke.

Exercise Ball for Hand Squeezing

Benefits of Hand Exercise Balls

For Stress Relief: Squeezing a stress ball repeatedly helps in calming your nerves down, relieving tension, and lessening frustration.

For Arthritis of the Hand: It helps build muscles and alleviate stress on the arthritic joints in your hands, gradually improving the pain and increasing the range of movement. Soft gel balls made of rubber and filled with air, foam, or beads vary in resistance levels and sizes. It is usually recommended to start with a larger ball that has lower resistance, allowing the fingertips to curl over its edges.

For Stroke Patients: Regularly squeezing a hand therapy ball can help you in keeping your fingers and hands supple and strong, stimulating blood flow and lessening stiffness commonly experienced after stroke.

For Carpal Tunnel: Squeezing a ball regularly can help in improving blood circulation and relieving the pain and numbness in your hands, wrists, and arms associated with carpal tunnel.

For Preventing Overuse Injuries like Tennis Elbow: Doing squeezing workouts with this exercise ball may help in strengthening the weak muscles and improve the flexibility of your wrist and forearm, lessening the chances of muscle injury due to repetitive arm movement and preventing tennis elbow.

Best Hand Exercise Balls

  • Dynaflex Pro Gyro Ball: Regularly exercising with it aids in increasing blood flow through the joints, improving the production of synovial fluid, and increasing grip strength. It is an effective training equipment for golfers, as well as tennis and badminton players.
  • Isokinetics Hand Exercise Squeeze Ball: It is a rubber hand exercise ball commonly used by physical therapists to improve mobility and grip strength in people recovering from carpal tunnel, stroke, wrist or hand fracture.
  • Thera Band Hand Exercise Ball: It can be used for hot/cold physical therapy and is ideal for arthritis, stroke recovery, strengthening fingers, and stress reduction.

How to Use a Hand Exercise Ball to Strengthen Your Hands, Fingers, and Grip: 5 Workout Instructions

The hand exercise ball can be used to perform the following basic workouts that aid in building strength and dexterity while reducing the risks of injury. These basic exercises can also help you in lessening the symptoms of arthritis, stroke, tennis elbow, carpal tunnel, and stress.

In case of hand pain and injury, you may need to begin with an exercise ball of lower resistance level, gradually increasing the resistance as your strength increases. The Different resistance levels are usually marked by color coding the balls.

1. Full Grip

How to Strengthen Hands

  1. Hold the ball and squeeze it as hard as you can with your thumb and fingers.
  2. Squeeze for 3 to 5 seconds and then release.
  3. Perform 10 repetitions before doing it with the other hand.

2. Pinch Grip

How to Strengthen Fingers

  1. Hold the ball between the thumb and the extended fingers.
  2. Pinch it for 30 to 60 seconds.
  3. Perform 10 repetitions before doing it with the other hand.

3. Table Roll

Hand Exercise Balls for Osteoarthritis

  1. Place the ball on a table.
  2. Curl your fingers to roll the ball towards your palm.
  3. Pause for 3 to 5 seconds and then roll the ball back by extending your fingers.
  4. Hold for 3 to 5 seconds.
  5. Do 10 repetitions with both the hands.

4. Finger Flexion

Hand Strengthener Ball

  1. Unlike the Full Grip exercise, you will not be using the thumb.
  2. Hold the ball in the palm and then press it with all the fingers excepting your thumb.
  3. Press it for 3 to 5 seconds and
  4. Perform 10 repetitions before doing it with the other hand.

5. Finger Squeeze

Squeezing a Hand Therapy Ball

  1. Place the ball between any two fingers.
  2. Squeeze them for 3 to 5 seconds and release.
  3. Make sure to exercise all the fingers, including the ring and pinky finger.
  4. Perform 10 repetitions and switch hands.

Before performing any of these exercises, talk to your fitness instructor or healthcare provider to determine the hand exercise ball with the ideal resistance level for you. Follow his instructions on when to move to the next level as you grow stronger.


  1. Thomas W ShafferE says

    Thank you for your helpful information. I have two questions that I would ask you to address:

    1. How often should I do the above hand exercises?

    Do you have other references for someone like myself suffering from hand osteoarthritis?

    Thank you,

    Thomas Shaffer

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