Wrist and Hand, Phase 3 · Exercise 1 of 4 WH-3 #1

Grip Strengthening

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Rebuild hand grip strength

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose3 times a day, 10 squeezes with 3-second hold

You needA stress ball, therapy putty, or even a rolled-up sock

Demonstration video: Hand Grip Strength Exercise for Older Adults (National Institute on Aging). Follow the steps on this page if the video differs.

Why it helps

Grip strength is part of almost every hand and wrist task. After an injury, grip weakens fast. Using a stress ball or therapy putty works on grip while keeping strain on the joint low.

How to do it

Hold a stress ball or piece of therapy putty in the hand of the injured side.
Slowly squeeze the ball or putty as firmly as you can without sharp pain.
Hold the squeeze for 3 seconds.
Slowly release. Rest 2 seconds.
Do 10 squeezes. Repeat 3 times a day.

Too hard? Try this

Use a softer ball or softer putty. Or squeeze at half-strength. Or hold for only 1 second.

Too easy? Try this

Use a firmer ball or firmer putty. Or hold each squeeze for 5 seconds. Or do isolated finger squeezes (thumb to each finger, one at a time).

Common mistakes

You squeeze with sharp pain, not just effort.
You hold your breath during the squeeze.
You overdo it and the wrist gets MORE sore.

You should feel

Strong work in the hand and forearm.
Steady, controlled squeeze.

You should not feel

Sharp wrist pain.
Numbness or tingling in the fingers.
Pain in the thumb base.

Stop right away if

Sharp wrist pain.
Numbness or tingling getting worse with grip.
Sudden weakness compared to yesterday.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program