Wrists

Grip Strengthening

Improves your grip strength and forearm stability through gentle squeezing exercises, supporting wrist health and your ability to bear weight through your hands.

How to do it

1. 1

   Hold a therapy ball in one hand

   Sit or stand comfortably with the forearm supported on a thigh or a table. The elbow stays close to your side.

2. 2

   Squeeze the ball slowly and hold

   Build the squeeze over a second or two, hold it for two or three seconds, and keep the effort in the hand and forearm.

3. 3

   Release just as slowly as you squeezed

   Let the hand open fully between repetitions. The slow release matters as much as the squeeze.

4. 4

   Continue for 30 to 60 seconds on each hand

   A softer ball makes each repetition easier if the effort is too much or the forearm tires quickly.

What to watch for

Holding your breath and recruiting the shoulder to help. Keep the shoulder down away from your ear and the breath moving. If the forearm starts to cramp, use a softer ball and squeeze less hard rather than pushing through.

Ways to adjust it

• Soft ball

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.