There is no shortage of things to be stressed about. Paying high prices, losing a job, coping with chronic arthritis pain, and the list goes on. How do you cope with stress? You can punch a punching bag, overeat, or let your temper get the best of you. Why not manage your stress more healthily by using a stress ball?
A stress or hand exercise ball is a soft toy, usually less than three inches in diameter. It is squeezed in the hand and manipulated by the fingers, ostensibly to relieve stress and muscle tension or to exercise the hand muscles.
The set I bought comes with motivational messages, so I get a boost of confidence when I am exercising. Get more than one stress ball so you always have one ready.
If you like to do your own thing, you might enjoy making your own stress balls.
One of the benefits I enjoy most is building hand and arm strength. Opening jars or any food storage container is next to impossible now. I use the large tumblers for water, and removing the lids is difficult.
Here are six benefits of using a stress ball:
- Stress balls may help reduce stress and tension by providing a physical outlet for nervous energy.
- The repetitive squeezing and releasing motion may promote relaxation and a sense of calm.
- Using a stress ball may help improve concentration and focus, particularly during stressful or anxious moments.
- It provides a distraction that can divert attention away from anxiety-inducing thoughts or situations.
- Regular use of stress balls can help strengthen hand and forearm muscles, which may be beneficial for arthritis or as part of physical therapy.
- Stress balls are small and portable, making them a convenient on-the-go tool for stress relief. I like to take them when I travel.
What is the Best Way to Squeeze a Stress Ball?
To squeeze a stress ball, hold it in your hand and squeeze it firmly for a few seconds, then release it gently. You can repeat this motion while sitting, standing, or during stressful moments. Try these techniques, but don’t overdo them:
Hold the ball in your palm and squeeze as hard as possible for 3–5 seconds, then relax. Repeat 10 times.
Arms Extended
With your arms extended vertically, place the ball between your hands and squeeze for a few seconds.
Take a Walk
Hold the ball in your hand while walking or sitting at a desk and squeeze it tightly for several seconds. This is my favorite because I can do hand exercises without being confined to one spot.
Combine with Deep Breaths
Inhale deeply as you squeeze the ball, then exhale as you release it. This can increase the stress-relieving effects of both the breath and the stress ball.
Disadvantages of a Stress Ball
While stress balls can be a valuable tool for dealing with stress, they do have their limitations. I thought the more I exercised my hand, the faster it would get better. Not true. Follow these helpful guidelines:
Squeezing a stress ball too hard or too long can cause muscle fatigue or pain. It can also overwork the muscles in the palm, leading to joint pain and wear. To avoid injury, use the stress ball gently and take breaks.
If you have a hand injury or a medical condition such as arthritis, carpal tunnel syndrome, or tendinitis, you should consult a healthcare professional before using a stress ball. Squeezing too hard could make your condition worse.
Some stress balls are made from materials that can cause skin allergies or sensitivities. If you have allergies, choose a stress ball made from hypoallergenic materials.
Stress balls only provide temporary relief from anxiety and don’t address the underlying issue. They may not be effective for complex or long-term stressors or anxiety disorders like panic disorder or generalized anxiety disorder. Stress balls should be used as part of a larger coping skills strategy.
Final Thoughts
In the past three years, I have been slowly losing strength in my fingers and wrists. I thought that this was just a part of the aging process. However, I am using my stress ball every day, and hope to regain some of the strength I have lost.
Give the stress ball a try and see how it works for you. Find the best grip, go slowly, and enjoy the benefits.
