Squeeze Grip Ball for Exercises

Whether you want to strengthen your grip or simply relieve some stress, a squeezable stress ball can do the trick. They're even prescribed by doctors, not just to alleviate stress, but to provide therapy in treating carpal tunnel syndrome, Bell's palsy and arthritis and in recovery from hand surgery.

Considerations

• Most squeezable stress balls are inexpensive, some as little as $5. They're not always shaped like a ball and can be found in other interesting shapes. Most are made with foam rubber, but ones designed for therapeutic use often contain gel of different densities or even a fine powder that has a rubber coating like a balloon. You can even make your own stress ball at home by filling a small balloon with baking soda. Be aware, however, that gel or powder stress balls can break, so if you notice any leaks or weak spots that are starting to appear, you should throw it out and get a new one. Because of this danger, avoid squeezing a stress ball over a computer keyboard.

  It's easy to see how an exercise ball could help strengthen muscles, ligaments and tendons in the hand, but how do these balls work at reducing stress? You experience muscle tension when your hand is turned into a fist, but once you release the grip, muscle tension is also released. Stress balls can help refocus your energy and lower your blood pressure. In research published in the American College of Sports Medicine, people who did hand-grip isometric exercise such as the stress ball provides had average blood pressure reductions of 12.5 systolic and 14.9 diastolic.

How to Use the Grip Squeeze Ball

• You can use a stress squeeze ball just about anywhere, while watching television, riding in a car or sitting in front of your computer at home or work. To find out how hard you should squeeze the ball in general, squeeze as hard as you are able for a second and get a feel for your maximum, or 100 percent, squeeze pressure. Next, try squeezing at about 30 percent of that maximum pressure, which is your target range. To begin your exercise routine, squeeze the ball for 10 to 20 times in succession, and then let your arm rest for a few minutes before repeating with another set of 10 to 20 repetitions. Your current strength level will determine how much you can safely do.

  As you get stronger, squeeze the ball as hard as possible for a count of 5 and then release, adding more time in each session. Unless you're dealing with a specific injury to one hand, make sure you work each hand equally. Note that your forearms might hurt a bit at first, but it should get easier. If your hands feel too stiff or painful, you may want to alternate exercising every other day.

  Here are some alternatives to simply squeezing the ball: Pinch it between the thumb and each finger, one pair of thumb/finger at a time until you've used all four combinations; roll the ball against a table with the hand flat; using both hands, twist the ball like a jar lid in each direction; use both hands to gently pull the ends of the ball away from each other.