Gripping or squeezing a ball is a frequently recommended exercise to improve hand strength. However, there are far more effective finger and hand strengthening exercises you could be doing.
In this blog post, you will learn how to uniquely target the small muscles in your hand while also working out your whole arm.
And so, consider this your quick start guide for effective finger and hand strengthening exercises to build a strong grip…fast.
Now what you may not know is that many hand strengthening exercises can be hard on your finger joints.
Plus they miss the mark on improving your fine motor coordination, finger dexterity, and proprioception. If you are not familiar with proprioception, it is knowing where your hand is in space.
It’s knowing how hard to squeeze, where to place your hands on an object, the precise distance to reach for that object, and so much more.
Adding these unique types of movements to your finger and hand strengthening workout will build strength and dexterity without aggravating your joints.
Equipment
The equipment you need for these exercises is a firm ball. You can use a lacrosse ball, tennis ball, stress ball, massage ball, or whatever you have.
I use the Yoga Tune Up Balls for just about all my finger and hand strengthening exercises. They are the perfect size for my smaller hands and you can use them for massage therapy too. You can find the Yoga Tune Up Balls here or the Plus size for larger hands here.
Keep in mind, most of these exercises should be performed on one hand at a time to make sure you focus on the correct muscles.
One quick tip, if these exercises are difficult, you’ll want to read my post on How to Start a Beginner Hand Strengthening Program with Foam. This post shares how to use SLO-FOAM™ hand exercisers which are gentler on your finger joints.
Wanna give these a try? Go grab a ball and let’s get started!
Finger and Hand Strengthening Exercises with a Ball #1
Simple Rotations
First up, is a little warm up called simple rotations.
Begin by placing the ball in your hand. Use your fingers and thumb to rotate the ball around in one direction. For example, rotate the ball clockwise only.
After a minute or 2, rotate the ball in the other direction counterclockwise.
If you have trouble with this, mark a dot on your ball and rotate the dot around using your thumb and fingers.
As you can see, this type of movement loosens up all your fingers and thumb. Set a timer for 3-5 minutes or perform 20 simple rotations.
Make sure you do this on your other hand. But I’ll warn you, it’s not as easy as it seems on your non-dominant hand!
Finger and Hand Strengthening Exercises with a Ball #2
Complex Rotations
Now let’s take those simple rotations up a notch. In this 2nd exercise, you will manipulate the ball in more complex type rotations. That means moving the ball clockwise, counterclockwise, upwards, downwards, no real pattern.
Just manipulating the ball around in a variety of directions quickly. Your thumb and every finger should be moving nonstop.
To upgrade this finger and hand strengthening exercise, rotate your forearm in a palm up position. Rotating with more and more complexity.
Eventually, increase the speed of moving the ball around.
Do not use your other hand to help and try not to drop it!
Repeat this by turning your palm up and palm down. This involves the entire arm.
Try this one for 3-5 minutes or perform 20 complex rotations.
After that, repeat on your other side. Notice the difficulty level doing this with your non-dominant hand.
Finger and Hand Strengthening Exercises with a Ball #3
Ball Toss
This 3rd exercise is a ball toss using both hands at the same time. Now we will test your proprioception abilities.
To start, slowly toss the ball back and forth to both hands. As you get more comfortable, move your hands farther apart.
Stay here for a few minutes.
Once you are warmed up, increase your speed. Toss the ball back and forth faster and faster.
After a few tosses, take it up another notch by looking away from the ball.
To make it even more challenging, continue tossing the ball but close your eyes.
This is a really good proprioception exercise because you need to know where your hands are to catch the ball. And not drop it!
Finger and Hand Strengthening Exercises with a Ball #4
Index Finger Interossei Contraction
This 4th exercise is going to target your 1st dorsal interossei. It’s a small but mighty muscle on the side of your index finger that’s a strong stabilizer for pinching and gripping.
Firstly, curls all your fingers around the ball, then lift your index finger up into a hook or claw position. Slightly move your index finger out to the side.
You should see your interossei muscle on the side of your index finger plump up and contract.
Lower your index finger back down on the ball. Repeat and lift up and out to the side. Continue for 10 repetitions.
Finger and Hand Strengthening Exercises with a Ball #5
Thumb Slides
Finally, this last finger and hand strengthening exercise will work your thumb.
Curl all your fingers and thumb around the ball. Make sure the tips of your fingers are pressing into the ball.
Start with your thumb by the side of your index finger.
Next, slide your thumb across the ball away from your index finger. Move your thumb as far as you comfortably can.
You are looking for a contraction of the bigger thumb muscles on your palm side.
Hold 2-3 seconds, then slide the thumb back towards your index finger.
Repeat 10 repetitions, making sure you are getting a good contraction of your thumb muscles.
Of course, repeat on your other hand.
Conclusion
Building a strong grip takes time and consistency. And so, you want to make sure the exercises you are doing are effective and don’t leave your joints sore.
These 5 finger and hand strengthening exercises with a ball are a great start. Most importantly, you’ll work on finger coordination, hand strength, and proprioception without even gripping or squeezing a ball.
If you do these every day for 1 month, you’ll gain more than just hand strength. You’ll give yourself the ability to use your hands for all the activities that bring joy to your life!
Recommended products:
Some of the links in this post are affiliate links, which means that if you choose to make a purchase, I will earn a small commission. This commission comes at no additional cost to you.
Yoga Tune Up balls (2 1/2” circumference)
Yoga Tune Up balls PLUS (2 ¾” circumference for larger hands)
Or find the Yoga Tune Up Balls on Amazon
Get a Grip: Finger and Hand Strengthening Program
Looking for more ways to decrease finger stiffness and increase grip strength? Then you’ll want my Get A Grip Program. This is a step by step, hand therapist created online program offering over 30 follow along exercise videos to help you build strong hands. Click here to learn more.
