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Dexterity Ball Rotations
Watch the Video - Dexterity Ball Exercises (WMV)
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Practice with dexterity balls serves to improve hand health by increasing blood flow, stretching the fingers, massaging the tissues of the hand, and strengthening the fingers in all directions of motion. Dexterity balls provide a wide range of exercises to master. Some of the most common, in approximate order of difficulty, are as follows:
Rotating 2" dexterity balls counter clockwise. Don't let them touch!
Palm facing up (supinated)
- Rotate 2 balls counter clockwise while letting them touch
- Rotate 2 balls clockwise while letting them touch
- Rotate 2 balls counter clockwise without letting them touch
- Rotate 2 balls clockwise without letting them touch
- Rotate 3 balls either direction while letting them touch
- Balance a 4th ball on top of 3 balls while rotating them
With a little persistance, a person having 7" hands can expect to work up to 4lb shot puts for the first four exercises. The last two are primarly ways to show off and have limited practical application for someone focused on grip strength. Once mastery has been achieved with a specific size of dexterity balls, the hand can be flipped over for a more intense challenge.
Palm facing down (pronated):
- Rotate 2 balls counter clockwise while letting them touch
- Rotate 2 balls clockwise while letting them touch
- Rotate 2 balls counter clockwise without letting them touch
- Rotate 2 balls clockwise without letting them touch
While at first these exercises may seem impossible, a person with 7" hands is capable of building up to 2" or even 2.25" balls with the hand facing down. This is a great way to develop independent control of the fingers while investing in hand health.
