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Exercise handout — move better, feel better.
Ball Squeeze
Squeeze a stress ball or tennis ball to build grip strength. Good starting point for grip training. Gentle option for arthritis.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- small ball
No equipment? Try: tennis ball, rolled up sock
Dosage
3
Sets
15
Reps / Time
30 sec
Rest
squeeze 2-3 seconds
Tempo
Step-by-Step Guide
Set up
- Sit comfortably
- Hold soft ball in palm
- Keep wrist neutral
Step 1 of 5
Squeeze ball with all fingers
Step 2 of 5
Hold squeeze for 2-3 seconds
Step 3 of 5
Release slowly
Step 4 of 5
Open hand fully
Step 5 of 5
Repeat
Breathing
- Exhale on squeeze
- Inhale on release
Form Cues
- Even squeeze
- Hold at peak
- Release slowly
- Keep wrist straight
Common Mistakes to Avoid
- Squeezing too hard if painful
- Bending wrist
- Rushing
- Not releasing fully
Safety Information
CAUTION if arthritis flare - keep gentle.
Progressions
Firmer ball, longer holds (30-60 sec)
Regressions
Softer ball, lighter squeeze, fewer reps
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.