Using a soft exercise ball can help improve hand strength, maintain mobility, and support everyday tasks such as gripping, opening jars, or holding objects. These simple exercises are designed to gently challenge the muscles and joints of the hands while encouraging movement.
Please note: If you have damage to your thumb joint or have an active flare in your hands, you may need to avoid these exercises and talk with a doctor or physio about other options.
Ball roll:
- Take a small, soft ball, such as a stress ball.
- Holding the ball in one hand, squeeze it as hard as you can for a few seconds.
- Release the ball and repeat the exercise 10-15 times.
- Repeat the exercise with the other hand.
Ball roll:
- Place the ball on a flat surface such as a table or benchtop
- Place your hand over the ball with your palm flat.
- Use your hand to roll the ball around the table, ensuring it touches your whole palm and each finger.
- Roll back and forwards, side to side, and in circles.
- Repeat the exercise with the other hand.
Palm Press:
- Place the ball between the tip of a finger and the thumb.
- Press and hold for 3–5 seconds, then rest.
- Repeat 10 times with each finger, rest for 1 minute, then do the same with the other hand.
Keep practising these exercise to build up strength in your hands and fingers whilst giving them a gentle stretch.
Tip: Leave the ball next to your TV remote so you are reminded to practice the exercises when you are watching TV!
