ClapMove · clapmove.com
Exercise handout — move better, feel better.
Wrist Neutral Ball Hold
Grip ball with wrist in neutral position and hold. Builds grip endurance in functional wrist position.
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
No equipment needed
No equipment? Try: Stress ball, Rolled sock
Dosage
4
Sets
0
Reps / Time
45 sec
Rest
20-30 second holds
Tempo
Step-by-Step Guide
Set up
- Hold ball in palm
- Wrist straight, not bent up or down
- Elbow comfortable at side
No image for this step. Follow the written instruction.
Step 1 of 5
Grip ball firmly with wrist neutral
No image for this step. Follow the written instruction.
Step 2 of 5
Squeeze to about 60% effort
No image for this step. Follow the written instruction.
Step 3 of 5
Hold for 20-30 seconds
No image for this step. Follow the written instruction.
Step 4 of 5
Keep wrist position steady
No image for this step. Follow the written instruction.
Step 5 of 5
Release and rest
Breathing
- Breathe steadily throughout
- Don't hold breath
Form Cues
- Wrist stays straight - critical
- Sustained moderate grip
- Breathe through the hold
- Don't let wrist bend
Common Mistakes to Avoid
- Wrist bending during hold
- Squeezing too hard to maintain
- Holding breath
- Fatigue causing wrist deviation
Safety Information
Very safe. Good for carpal tunnel as wrist stays neutral.
Progressions
Longer holds, firmer ball
Regressions
Shorter holds, softer ball
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.