1. Hold a tennis ball (or a rolled-up sock) in your hand.
2. Make a fist around the ball (or sock) and squeeze.
3. Hold for 3 seconds, then release.
4. Do this motion 20 times.
5. Switch the ball (or sock) to your other hand and do 20 squeeze repetitions.

Over a period of weeks, gradually increase the number of sets of 20 repetitions you do in one exercise session.

1. Sit so that your arm is supported but your hand hangs off the edge of a flat surface, such as a table.
2. Hold your hand out like you are shaking hands with someone.
3. Move your hand up and down.
4. Repeat this motion 20 times.
5. Switch arms.
6. Try to do this exercise twice with each hand.

Over a period of weeks, gradually increase the number of sets of 20 repetitions you do in one exercise session.

1. Place your forearm on a table with your hand hanging over the edge of the table, palm up.
2. Place a 1- to 2-pound weight in your hand. This may be a dumbbell, a can of food, or a filled water bottle.
3. Slowly raise and lower the weight while keeping your forearm on the table and palm facing up.
4. Repeat this motion 20 times.
5. Switch arms, and do steps 1 through 4.
6. Repeat with your hand facing down toward the floor. Switch arms.

Over a period of weeks, gradually increase the number of sets of 20 repetitions you do in one session.

Illustrations copyright 2003 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Sit leaning forward with your legs slightly spread and your left hand on your left thigh.
2. Place your right elbow on your right thigh, and hold the weight with your forearm horizontal.
3. Slowly curl the weight up and toward your chest.
4. Repeat this motion 20 times.
5. Switch arms, and do steps 1 through 4.

Over a period of weeks, gradually increase the number of sets of 20 repetitions you do in one session.

Illustrations copyright 2002, 2003 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com