Open and close: explore your range of motion
Sit securely and rest your forearm comfortably. Slowly open and gently close your fingers, breathing naturally. This is mainly a low-resistance mobility practice, not loaded strength training.
Soft sponge: try manageable resistance
Choose a soft, clean sponge that fits your hand. Slowly squeeze within a comfortable range, then fully release. Try a small amount, watch for pain and do not aim for many repetitions at once.
Rolled towel: practice holding and releasing
Roll a clean small towel to fit comfortably in your hand. Support it in your palm and squeeze and release with control, keeping your wrist comfortable without forcing full compression. This classroom uses an everyday object for an introductory squeeze demonstration. NHS Bath guidance separately includes sponge gripping and cloth wringing, which are different movements. Towel thickness, rolling and sponge softness change the feel and cannot be converted to a fixed pound rating.
Understand one cycle, then rest
Watch preparation, closing, holding and release in order, and check your control. Try a little with each hand. Do not treat animation speed as a training prescription. Stop for pain, numbness or discomfort; reduce difficulty if you cannot control rebound.
Adjust to your physical condition
Hospital hand-exercise guidance is often tailored to the individual. For injury, post-surgery, inflammation or rehabilitation, your medical professional should plan the exercise type and progression.