How to do it
You need: A soft ball or a piece of therapy putty.
Sit with your forearm resting on a table or your thigh, holding a soft ball or a rolled piece of putty in your palm.
- Squeeze the ball by closing all your fingers and your thumb around it.
- Hold the squeeze for about five seconds.
- Slowly open your hand and release the ball fully.
- Rest for a moment, then repeat.
Form cues
- The squeeze is firm but stops short of sharp pain.
- All your fingers and your thumb wrap right around the ball.
- Your forearm does the work - your shoulder and neck stay relaxed.
Common mistakes
- Gripping so hard that your knuckles hurt or your wrist cramps.
- Holding your breath during the squeeze.
- Racing through without opening the hand fully each time.
Safety: Stop and message your physio if squeezing brings on numbness or pins and needles in the fingers, or pain in the wrist joint.