Hand Exercises Using Squeeze Balls

Man Squeezing a Ball While Working on a Computer

Alex Carswell originally designed squeeze balls as a way to relieve stress. In 1994, the Pro-innovative company recognized the hand-strengthening potential of these balls and began marketing them as hand trainers. A considerable variety of balls are available, from low-tech balls made of millet seed to high-tech balls made from synthetic micro beads or polyurethane. These different materials affect the resistance of the ball, but they can all be used in the same ways to build hand strength.


By performing hand exercises with squeeze balls, you can increase your grip strength, which may make such day-to-day activities as opening jars easier to manage. Individuals who rely on manual dexterity as part of their jobs -- musicians who play stringed instruments, for example -- can use squeeze ball exercises to warm up their muscles. This type of exercise can also increase strength and improve range of motion in individuals who suffer from osteoarthritis or carpal tunnel syndrome. If you have osteoarthritis in your hands, squeeze ball exercises may also reduce the amount of pain you experience.


Because of their small size, squeeze balls are portable. You can easily pack them in your purse or briefcase and use them to warm up your hands before work. You can also use the squeeze balls to strengthen your hands while you watch television or read a book.

Types of Exercises

The basic principle behind the exercises is simple: you squeeze the ball. You can vary your hand workouts by changing the rhythm of the squeeze. Try squeezing and releasing the ball slowly, focusing on moving your fingers fluidly. For a variation, squeeze the ball quickly, generating as much force on the ball as possible in one shot. You can build stamina in your muscles by holding the squeeze for a couple of seconds or longer before releasing. Alternatively, you can gradually increase the number of squeezes you perform.


Squeeze balls come in a variety of sizes and strengths. Choose a squeeze ball that fits comfortably in your hand. When you begin using a squeeze ball, start with a softer ball, as it will be easier to manipulate. While you might experience some muscle soreness after beginning these exercises, they should not cause actual pain. Consult your doctor if they cause pain. If you suffer from a medical condition such as osteoarthritis or carpal tunnel syndrome, talk with your healthcare practitioner before beginning these exercises.