Ball squeeze exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball squeeze )

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Name of exercise  Resist hand/finger ball squeeze
Other names of exercise Ball squeeze
Description of exercise Ball squeeze exercise is a simple and effective way to strengthen the muscles in your hands and forearms. To perform this exercise, you will need a soft ball or stress ball. Start by holding the ball in one hand and squeezing it as hard as you can for 5 seconds. Then, release the pressure and repeat for 10-15 repetitions. You can also switch hands and repeat the exercise. This exercise helps to improve grip strength, finger dexterity, and overall hand and forearm muscle strength. It is beneficial for athletes, musicians, and anyone looking to improve their hand and grip strength for daily activities.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Hold rubber ball or tennis ball in hand.
  • Squeeze ball with fingers.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Hand
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved grip strength
  • Increased hand and finger dexterity
  • Enhanced finger and hand coordination
  • Improved forearm muscle strength
  • Reduced risk of hand and wrist injuries
  • Improved hand and finger flexibility
  • Increased blood flow to the hands
  • Improved hand and finger endurance
  • Improved fine motor skills
  • Reduced stress and tension in the hands and forearms

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The ball squeeze exercise should be avoided if you have any injuries or pain in your hands, wrists, or forearms. It is also not recommended if you have any wrist or hand conditions such as carpal tunnel syndrome or arthritis. Additionally, if you experience any discomfort or numbness while performing the exercise, it should be stopped immediately. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and pelvic region. It is important to consult with a doctor or physical therapist before attempting this exercise, especially if you have any pre-existing conditions or injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a ball that is the appropriate size and firmness for your hand.
  • Start with a low level of resistance and gradually increase as you build strength.
  • Keep your wrist in a neutral position to avoid strain.
  • Avoid squeezing the ball too tightly, as this can cause discomfort or injury.
  • Take breaks and rest your hand if you feel any pain or discomfort.
  • Keep your fingers relaxed and avoid tensing them while squeezing the ball.
  • Do not hold your breath while performing the exercise.
  • Use proper form and technique to avoid injury.
  • Do not overdo the exercise – start with a few repetitions and gradually increase over time.
  • Consult with a doctor or physical therapist if you have any preexisting hand or wrist injuries.

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendonitis
  • repetitive strain injury
  • hand injuries
  • muscle weakness
  • nerve damage
  • finger stiffness
  • grip strength loss

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    Frequently asked questions

     

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