You can use smaller balls which are easier to rotate, or larger balls that are harder to rotate. But, what is most important, is that you pick up a set of Baoding balls and simply use them. Other Baoding balls benefits can include improved sleep, increased relaxation, decreased stress, or better memory.
Unfortunately, there have been no real medical studies around these benefits yet! Using Baoding balls everyday are incredibly effective hand exercises, or more specifically they are both hand strength exercises and hand dexterity exercises. The many Baoding balls benefits that your hands will gain from doing this fun activity are quite impressive. You can do these drills as hand dexterity exercises to more quickly improve your hand dexterity. When you're done, you can "relax" your hand by repeating Drill 1 for minutes for each hand.
Drill 2 1-minute : Rotate balls, with the balls touching each other, counter-clockwise. Drill 3 1-minute : Rotate balls, with the balls not touching each other, clockwise.
Drill 4 1-minute : Rotate balls, with the balls not touching each other, counter-clockwise. Baoding balls can be used at anytime of day. However, since Baoding balls have stress-reducing benefits, we often use them first thing in the morning, during our lunch break, and right before we go to bed. We generally do both hands at the same time we have 2 sets of the same Baoding balls!
And we only do them for minutes at a time. We also do the 1-minute drills during our lunch break, and then do speed drills at night and in the morning. Jamber offers free classes every week to improve your hand health. Join us for these easy and fun hand strength exercises and hand dexterity exercises! All classes are free, and are only minutes long each. Crist I, Reuters Health Chinese medicine balls Baoding balls Chinese medicine balls are called Baoding balls , after the area where they were created, and have been used for thousand of years.
Techniques and uses Starting with simple techniques allows you to build up strength and coordination to work toward advanced moves. Keys to comfort Choose a set of Baoding balls that fit your hand and experience level. By holding both balls in one hand you strengthen your hands, fingers and arms.
Place one ball between your pinkie and ring finger while holding the other with your remaining fingers and thumb. Push the balls simultaneously — what is great about this — gravity assists in this movement. Move each ball from your pinkie and ring finger up toward your middle and index fingers.
Next move or push the ball from your thumb area toward your pinkie. Many people naturally hold their hand at a slight angle with the pinkie side tilted down. Therefore when you push a ball down with your thumb it automatically rolls to the end of your palm. Try to rotate the top ball from your index finger to your thumb. You are pushing it toward your pinkie as you rotate the second ball up from your pinkie and ring finger to the middle and index finger.
Continue this rotation, trying not to drop the balls, but do not worry if they fall, just try again. When the balls no longer clink you have learned the proper form.
After perfecting the form in the first direction, increase the difficulty by rotating them in the opposite. Add intensity to your time with the medicine balls by using larger, heavier balls or even adding another ball. Personally, I think that this beats the hell out of acupuncture — since I am not very needle friendly.
Hopefully, playing with the Baoding Balls will relieve my overall nervousness as my aunt intended. Save my name, email, and website in this browser for the next time I comment.
Advertise Contact Training. Facebook Pinterest Twitter Newsletter Search. Through these meridian lines, the fingers are connected to all the vital organs in the body including our brain, and Baoding balls are believed to stimulate these meridian points to restore the flow of chi.
Although the Baoding balls are mainly used in the hands and fingers, the rotating motion can benefit the whole body. While your hand muscles work while rotating the Baoding balls, your brain is actively engaged, creating a focused awareness and mindfulness mind-body connection to avoid distractions.
However, rotating the balls is a meditation practice in itself, allowing us to focus on moving the balls, centering the mind to ease anxiety and regulate our minds. While there are various different motions you can use with the Baoding balls, the basic practice is to rotate the balls.
You can do this by pushing a ball down and along the palm by using your thumb while pushing the other ball using your pinky up and over. This movement might feel weird at first, so spend some time getting familiar with it and you can experiment with different movements. Once you can effectively maintain a space between two balls, you can switch to heavier or bigger balls if you want.
Also, you can try another pair in different texture or material. If you want even more challenge, there are various modifications to the exercise you can try. You can try moving one ball over the other repeatedly, or turn your palm to face down while you rotate the balls. You can even use three or more balls if you want, although it may take some more practice.
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