Holding the ball: hold the ball with both hands at the same time, hold the ball hard and exhale deeply, then inhale deeply and release your hands. Repeating this action for half an hour every day can regulate qi and blood, relax tendons and strengthen bones, and keep practicing, which has a good effect on hemiplegia sequelae, coronary heart disease, finger dysfunction and other diseases.

1. Holding the ball with five fingers: fingers naturally separate to catch a ball, each finger holds the ball hard, and then relaxes after a pause. Requirements: the grip strength is slow and lasting. When you pause, wait until your fingers feel sore before you relax. This can hold the ball 6- 10 times repeatedly.

2. Gripping the ball in the tiger's mouth: put your fingers together, separate your thumbs, grip a ball in the tiger's mouth, and grip the ball rhythmically and forcefully, one clip and one release. Note: When you pinch the ball hard, you should feel nervous, and repeatedly pinch the ball 6- 10 times.

3. Grasp the ball with your hand: put a ball in the palm of your hand, grasp the ball with your five fingers naturally, then hold the ball hard for a while and then relax again. Requirements: Hold the ball hard for a while, and relax after your hands feel sore. Hold the ball 8- 12 times repeatedly.

4. Rub the ball with both hands: the palms of both hands are opposite, and the ball is clamped in the palm to practice rubbing the ball in one direction; You can also cross your fingers and squeeze the ball with your palm. Requirements: Rub the ball up and down with both hands, first clockwise, then counterclockwise, and vice versa. The quantity and time are unlimited.

Spinning exercise: Hold two balls in one hand and turn left and right alternately. Moving fingers can stimulate the brain, strengthen the brain and improve intelligence, delay brain aging, and prevent and treat cervical spondylosis and scapulohumeral periarthritis. When exercising, hold the two balls in the palm of your hand, and make them hover around each other through the sequential flexion and extension of five fingers. The direction of rotation can be divided into forward direction and reverse direction, which means that all joints of your hand are moving. With the flexion and extension of fingers, forearm muscles can contract and relax rhythmically. You can choose a small model at the beginning of training, and gradually choose a large model after proficiency. Hands can be exercised alternately, and three or four balls can be rotated at the same time to play several tricks. Specifically, it can be divided into the following five types.

(1) Support the friction rotation of two balls with one hand. Put the double beads in the palm of one hand and use your fingers to force them to rotate back and forth in the palm. When rotating, keep your fingers close to the sphere so that the two balls rub against each other instead of colliding. Hold the double beads in the palm with one hand, and stir them with your fingers to make them rotate clockwise or counterclockwise in the palm. Requirements: when rotating clockwise, the double ball passes through thumb, little finger and index finger in turn; When rotating counterclockwise, the double ball passes through the thumb, index finger, middle finger, ring finger and little finger.

(2) One hand supports the centrifugal rotation of two balls. After the above movements are skillful, the two balls gradually rotate away from each other. Finger movement and rotation direction are the same as that of friction rotation, except that the finger is straightened and the double beads are forcibly fiddled, so that the double beads rotate rapidly in the palm without collision. Its speed generally requires forward rotation 150-200 times/min and reverse rotation 130- 180 times/min.

(3) Two hands and four balls. This is on the basis of one-handed exercise, gradually exercise your hands and do one-handed movements (two hands and two balls), which needs to give full play to the role of your brain. This action is difficult and technically demanding, but the effect is better than one-handed action.

(4) Massage, rubbing and beating uncomfortable parts with iron balls can relieve pain and exercise hand strength, which is of great benefit to the elderly who often have shoulder discomfort, backache and leg pain.

(5) Holding the ball hard with one hand or both hands, or holding the ball hard with the palm of your hand, feels sour and hot. Regular exercise like this helps to improve finger strength, wrist strength, grip strength and arm strength.