The hand grip squeeze strengthens the muscles that close your hand (finger flexors), along with the small muscles of the thumb. You sit with your forearm resting on your thigh, palm up, then squeeze a soft ball, hold the grip for a moment and let go. Physios often give it when grip has become weak after a wrist or hand injury or a spell in a cast.

How to do the hand grip squeeze

Sit on a chair with your feet flat on the floor. Hold a soft ball in one hand.
Rest that forearm on your thigh with the palm facing up and the ball sitting in your hand.
Squeeze the ball with your fingers and thumb, as firmly as you comfortably can.
Hold the squeeze for a few seconds and keep breathing. Your wrist can stay relaxed and move a little in whatever way feels natural.
Let go slowly and let your hand open fully. Repeat, then swap the ball to the other hand if both hands are in your program.

What you should feel

Work in the palm and along the front of your forearm. The hand and forearm may feel tired by the end of a set.

Common mistakes

Holding your breath during the squeeze.
Starting with a ball so firm that you cannot squeeze it with control.
Tensing the shoulder and neck along with the hand.
Letting go in a rush instead of opening the hand slowly.

How often

Many programs start with a soft ball and 10 to 15 squeezes, holding each for about 3 to 5 seconds, 1 to 3 times a day. Your physio will adjust this for you, including how firm the ball should be.

Stop and check with your physio if

Sharp pain in the wrist, a finger joint or at the base of the thumb.
Your hand or fingers go numb or start to tingle. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
Hand joints that are more swollen, hot or stiff afterward.
Since the fracture or cast, the hand is getting more painful rather than less, the skin becomes very sensitive to light touch, or the hand changes color, temperature, swelling or sweating compared with the other one, or looks shiny. See your doctor or physio as soon as you can, within a few days at most, as this can be complex regional pain syndrome (CRPS) and early treatment may help.

From the clinic

A soft stress ball or a rolled-up pair of socks is enough to begin with. A firmer ball comes later, once you can finish every squeeze without pain. Keep breathing through each hold, because holding your breath while you strain can push your blood pressure up.

After a broken wrist, hand or forearm, or surgery on any of them such as a tendon repair, start only when your doctor, surgeon, physio or hand therapist says the bone or repair is ready for this, and follow their plan for how much to do. Arthritis at the base of the thumb and rheumatoid arthritis can both flare with hard gripping. Ask your physio how firm to go, and skip it on days when the joints are hot and swollen. To work the muscles that open the hand instead, see finger spread with putty.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Hand grip squeeze