USING YOUR NEW THERAPY BALLS

Welcome to the More Life Health therapy balls support page!

Your new therapy balls (also known as stress balls) provide resistance to strengthen the muscles of your hands, wrists, fingers and forerarms.

They come in various sizes and resistances, allowing for customisation to individual needs and abilities.

Incorporating therapy balls into hand strengthening exercises can provide additional benefits, including improved grip strength, increased range of motion, and enhanced coordination.

These balls are portable, making them easy to use anywhere you go.

On this page, you will find:

  • Exercise videos to follow with your therapy balls to work your muscles.

  • Simple exercise demonstrations on how to do various exercises for different muscles of the body so you can target specific areas that you want to improve.

  • Printable exercise demonstration, which you can print off and take anywhere.

So, let’s get using them!

HOW TO USE YOUR NEW THERAPY BALLS

Your new More Life Health therapy balls come with 3 different resistances - soft (green), medium (blue) and heavy (black). So you can easily progress as your strength improves.

Start with the green ball, and stay consistent doing your exercises with this.

As you begin getting stronger, the exercise will start will feeling much easier.

When this happens, and you’re ready for a new challenge, it’s time to progress to the next resistance (the blue ball).

Again, stay consistent with this, and when able, progress to the black ball.

The exercises may feel a little awkward or difficult to begin with, but with consistent effort, they will become easier, and you will get stronger!

For a printable version of the exercises, click HERE, or the picture.

 
 

HAND AND FINGER EXERCISES WITH THERAPY BALLS

These exercises are designed to help improve the strength and dexterity of your hands, forearms and fingers.

Remember to perform the exercises slowly and deliberately, focusing on squeezing with as much strength as you can without causing pain or discomfort.

Choose a resistance (soft, medium or hard) for the level you are at, and progress the exercises as you get stronger.

Make sure to do the exercises on BOTH hands.

EXERCISE 1: BALL GRIP SQUEEZES (WRIST UP)

This exercise works the muscles of the fingers, hand and forearms helping to improve grip strength.

Hold your therapy ball in your hand with your wrist facing up. Squeeze the ball as tightly as you can, for 5 seconds then release.

Repeat 5 times.

EXERCISE 2: BALL GRIP SQUEEZES (WRIST DOWN)

This exercise works the muscles of the fingers, hand and forearms helping to improve grip strength.

Hold your therapy ball in your hand with your wrist facing down.

Squeeze the ball as tightly as you can for 5 seconds then release.

Repeat 5 times.

EXERCISE 3: TWO FINGER BALL SQUEEZE

This squeeze in particular is good to help strength the grip for tasks such as turning on or off a tap, or using a can opener.

Hold a therapy ball in one hand, with your palm facing up and your fingers slightly bent.

Position your index and middle fingers on one side of the ball and your thumb on the underneath the ball as per the picture below

Squeeze the ball between your two fingers and thumb as tightly as you can, hold for 5 seconds, then release.

Repeat 5 times.

EXERCISE 4: BALL PINCHES - ALL FINGERS

Hold your therapy ball between your thumb and first finger.

Pinch the ball as tightly as you can, hold for 5 seconds, then release.

Do the same for each finger.

Repeat 5 times.

EXERCISE 5: FINGER SIDE SQUEEZES - ALL FINGERS

Hold your therapy ball between the side of your index finger and your thumb.

Squeeze the ball as tightly as you can, hold for 5 seconds then release.

Do the same between your index finger and middle finger.

Repeat 5 times.

EXERCISE 6: THUMB FLEXION SQUEEZE

Hold your therapy ball between your thumb and your fingers.

Squeeze your thumb into the ball as tightly as you can, hold for 5 seconds, then release.

Repeat 5 times.

EXERCISE 7: FINGER BALL ROLL OUTS:

Place your fingers on top of your therapy ball, with the therapy ball on a table.

Roll your fingers over the top of the ball and back.

Repeat 5 times.

EXERCISE 8: BALL ROTATIONS (PALM/BALL UP)

Start by holding a therapy ball in your palm, with your fingers wrapped around it with your palm/ball facing up

Use your thumb and fingers to gently rotate the ball in a circular motion, as if you're trying to "roll" it around your palm.

Continue rotating the ball for several seconds, then switch directions and rotate it in the opposite direction.

Repeat the exercise for about 30 seconds to a minute, or for as long as you can comfortably maintain good form.

EXERCISE 9: BALL ROTATIONS (PALM/BALL DOWN)

Start by holding your therapy ball in your palm, with your fingers wrapped around it with your palm/ball facing down - this is more difficult as you have to hold the ball in place to not allow it to drop.

Use your thumb and fingers to rotate the ball in a circular motion, as if you're trying to "roll" it around your palm. - go at a speed you can manage.

Continue rotating the ball for several seconds, then switch directions and rotate it in the opposite direction.

Repeat the exercise for about 30 seconds to a minute, or for as long as you can comfortably maintain good form.

EXERCISE 10: BALL TOSSES

Start by holding ytour therapy ball in one hand, with your fingers wrapped around it.

Gently toss the ball to your other hand, catching it with your fingers and palm.

Immediately toss the ball back to the first hand, again catching it with your fingers and palm.

Repeat this gentle back-and-forth tossing motion for 30 seconds to a minute, or for as long as you can maintain good form.

BONUS EXERCISE: ROLLING BALL MASSAGES

Place a therapy ball on a table and roll your hand over it, applying pressure to the palm and fingers as you go.

Continue for several minutes, focusing on any areas of tension or discomfort.

TIPS FOR INCORPORATING HAND EXERCISES INTO YOUR ROUTINE

  • Start slowly and gradually increase the number of exercises and repetitions or resistance as your strength improves. Also hold the exercises for longer time.

    • Start with 5 repetitions work your way up to 10-15.

    • Start with 5 second holds and work up to 10 - 15 seconds

  • Perform these hand strengthening exercises 2-3 times per week, allowing for rest days in between.

  • Use proper form and avoid straining your hands or fingers to prevent injury.

  • If you are using your hands a lot, maybe you are in a job that required heavy use of your hands, or you are doing a hobby that requires the same, rest off your hands until they feel better, and gradually incorporate these exercises into your life, and balance them with the task you are doing.

  • Listen to your body and stop if you experience pain or discomfort.

  • Clean your therapy ball with a damp cloth or sanitising wipes after use.