Procaryote
Hand and wrist · Strengthening

Grip squeezing with hand

Hand grip squeezing, 3 sets, 12 repetitions, controlled release

Illustration of the Grip squeezing with hand exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Hold a soft ball in your hand with fingers spread. Slowly squeeze the ball by closing your fingers, then gently release without moving the wrist.

Tips: Keep the wrist stable and avoid squeezing too hard to prevent quick fatigue. Focus on controlled and steady movement.

Progression: Increase the number of repetitions per set or use a firmer ball when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
soft ball
Starting position
Open hand holding a soft ball
Clinical goal
Strengthen grip and wrist strength
Also known as
grip exercise, hand strengthening, ball squeeze, wrist exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hand and wrist

Grip strengthening with ball in pronation and supinationGrip strengthening with ball, 3 sets, 12 repetitions, pronation and supination Grip strengthening with electrostimulationGrip strengthening with electrostimulation, 3 sets, 10 repetitions, light resistance with the opposite hand Grip strengthening with FlexBarGrip strengthening with FlexBar, 3 sets, 12 repetitions, slow and controlled movement Grip strengthening with light dumbbellGrip strengthening with dumbbell, 3 sets, 10 repetitions, light weight (0.5 to 2 kg) Grip strengthening with soft ballGrip strengthening with soft ball, 3 sets, 12 repetitions Grip strengthening with tennis ballGrip strengthening with tennis ball, 3 sets, 12 repetitions Kettlebell Grip StrengtheningKettlebell grip, 3 sets, 10 repetitions, slow closure and controlled release Metacarpophalangeal joint extension with elasticMetacarpophalangeal joint extension with elastic, 3 sets, 12 repetitions

See all hand and wrist exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.