Hand exercise tools: which one fits your hands and your goal
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- Graded squeeze ball set. Best for: Arthritic or stiff hands and beginners. See options on Amazon
- Therapy putty in a soft or medium grade. Best for: Rehab programmes and people who want many different exercises. See options on Amazon
- Finger extension resistance bands. Best for: People who grip a lot at work, in sport or with grippers. See options on Amazon
- Individual finger exerciser with light springs. Best for: Musicians, climbers, or anyone working on finger control. See options on Amazon
Do hand exercises help?
The Arthritis Foundation points to a 2015 study in The Lancet of people with rheumatoid arthritis: after one year, those who did daily hand exercises improved hand function twice as much as those who did not. It also notes the benefit faded in people who stopped, so the exercises must be done regularly. Its suggested schedule is once a day or every other day.
University Hospitals Sussex runs a strengthening programme for hand osteoarthritis built around a sponge ball, putty and a sponge, done daily. A tool helps you add resistance, but much of the benefit comes from doing simple movements consistently.
The main tools compared
| Tool | What it works | Best for | Trade-off |
|---|---|---|---|
| Squeeze ball | Whole-hand grip | Arthritis, desk breaks, beginners | Limited range of exercises |
| Therapy putty | Grip, pinch, finger spread, thumb | Rehab and arthritis programmes | Messy; needs storing |
| Finger extension bands | The muscles that open the hand | Balancing a lot of gripping | Light resistance only |
| Individual finger exerciser | Each finger pressing separately | Musicians, climbers, finger control | Not a first tool for sore joints |
| Spring hand gripper | Maximal grip strength | Strength training | Too hard for most rehab; see grip trainer |
Choosing a squeeze ball
Size and firmness matter more than color. Cleveland Clinic suggests a racquetball or squash ball for building grip, and quotes a doctor saying tennis balls are too big and may be damaging, while very soft squeeze balls do not give enough resistance. It also advises starting with low resistance and working up to avoid injury.
If your hands are sore, the Arthritis Foundation's grip exercise is simple: squeeze the ball firmly, hold for 5 seconds, then release. University Hospitals Sussex uses a sponge ball for the same move. A set of balls in two or three firmness levels lets you step up over time.
Putty, bands and finger exercisers
Putty is the most flexible tool. Fabrication Enterprises sells its CanDo putty in six levels, tan, yellow, red, green, blue and black, from easiest to hardest, and lists open wounds, stitches, acute fractures and unstable joints as reasons not to use it. Our therapy putty and therapy putty exercises guides go deeper.
Finger extension bands loop around the fingers so you work against them as you open your hand. IronMind, a grip equipment maker, advises training the muscles that open the hand regularly to offset the squeezing from gripper work.
Individual finger exercisers have a spring button for each finger. They suit people who want each finger to press on its own, such as musicians. Choose a light spring if your joints are sensitive.
How to use any hand tool safely
- Start low. Begin with just 3 repetitions and work up to 10, with a 3 to 5 second hold on each, as University Hospitals Sussex suggests.
- Check the next half hour. Per the same leaflet, hands that still hurt more than half an hour later are a sign you overdid it.
- Skip squeezing during a flare. The Arthritis Foundation says to avoid squeezing exercises during an acute or active flare. University Hospitals Sussex also rules out strengthening while joints are actively inflamed.
- Relax between moves. Wriggle your fingers between exercises, as University Hospitals Sussex suggests. The same leaflet suggests trying the exercises with your hands soaking in warm water.
What to look for when you buy
Graded squeeze ball set
Best for: Arthritic or stiff hands and beginners
Balls in several firmness levels let you start low and progress, as Cleveland Clinic advises. The Arthritis Foundation's grip exercise uses a ball squeezed and held for 5 seconds.
Watch out: Very soft foam balls may give too little resistance; avoid oversized balls that spread the hand too wide.
See options on AmazonTherapy putty in a soft or medium grade
Best for: Rehab programmes and people who want many different exercises
Putty can be squeezed, pinched, spread and rolled. University Hospitals Sussex uses it in its hand osteoarthritis programme, and the maker sells it in graded levels.
Watch out: Not for use over open wounds, stitches, or a fresh fracture, per the maker.
See options on AmazonFinger extension resistance bands
Best for: People who grip a lot at work, in sport or with grippers
They work the muscles that open the hand, which IronMind says should be trained regularly alongside gripping.
Watch out: Bands can snap with age; check for nicks and replace worn ones.
See options on AmazonIndividual finger exerciser with light springs
Best for: Musicians, climbers, or anyone working on finger control
A separate button for each finger lets you train fingers one at a time, which a ball or gripper cannot do.
Watch out: Springs can be too firm for arthritic fingers; pick the lightest tension to start.
See options on AmazonQuestions people ask
- What is the best hand exercise tool for arthritis?
- A soft squeeze ball or soft putty is the usual start. University Hospitals Sussex builds its hand osteoarthritis programme around a sponge ball, putty and a sponge.
- How often should I use a hand exerciser?
- The Arthritis Foundation suggests once a day or every other day; University Hospitals Sussex suggests daily. Consistency matters more than intensity.
- Is squeezing a stress ball good for your hands?
- It can build grip if the ball has enough resistance. Cleveland Clinic suggests a racquetball or squash ball and says tennis balls are too big.
- Should I exercise my hands during a flare?
- The Arthritis Foundation says to avoid squeezing exercises during an acute or active flare, and University Hospitals Sussex advises against strengthening while joints are actively inflamed.
- How do I know if I overdid it?
- University Hospitals Sussex says pain lasting more than half an hour after exercise suggests you did too much. Cut back next time.
Sources
- 9 Exercises to Help Hand Arthritis (arthritis.org), Arthritis Foundation
- Strengthening exercises if you have osteoarthritis of the hand (uhsussex.nhs.uk), University Hospitals Sussex NHS Foundation Trust
- What Your Grip Strength Means for Your Overall Health (health.clevelandclinic.org), Cleveland Clinic
- Exercise Putty (CanDo variable strength putty exercise sheet) (cdn.shopify.com), Fabrication Enterprises (maker)
- Hand Grippers Training & FAQ (ironmind.com), IronMind (maker)