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<title>Baoding balls</title>

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<span id="openzim-page-title" class="mw-page-title-main"><span class="mw-page-title-main">Baoding balls</span></span>

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</style><div role="note" class="hatnote navigation-not-searchable">Not to be confused with <a href="Ben_Wa_balls" title="Ben Wa balls">Ben Wa balls</a>.</div>

<p><b>Baoding balls</b> (<a href="Chinese_language" title="Chinese language">Chinese</a>: <span lang="zh">保定健身球</span>; <a href="Pinyin" title="Pinyin">pinyin</a>: <i><span lang="zh-Latn">Bǎodìng Jiànshēn Qiú</span></i>; <a href="Wade%E2%80%93Giles" title="Wade–Giles">Wade–Giles</a>: <i><span lang="zh-Latn-wadegile">Pao<sup>3</sup>-ting<sup>4</sup> Chien<sup>4</sup>-sheng<sup>1</sup> Ch'iu<sup>2</sup></span></i>) are metal balls small enough to hold in one hand, used for physical <a href="Exercise" title="Exercise">exercise</a> and therapy. They are also known as Chinese <b>exercise balls</b>, Chinese <b>health balls</b>, Chinese <b>meditation balls</b>, and Chinese <b>medicine balls</b>. Baoding balls are used by rotating two or more balls repeatedly in the hand.<sup id="cite_ref-Rodrigues_2021_p._61_1-0" class="reference"><a href="#cite_note-Rodrigues_2021_p._61-1"><span class="cite-bracket">[</span>1<span class="cite-bracket">]</span></a></sup> Intended to improve finger dexterity, relax the hand, or aid in the recovery of muscle strength and <a href="Motor_skills" class="mw-redirect" title="Motor skills">motor skills</a> after surgery, Baoding balls work similarly to Western <a href="Stress_ball" title="Stress ball">stress balls</a>.<sup id="cite_ref-Google_Search_2-0" class="reference"><a href="#cite_note-Google_Search-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup>

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<div class="mw-heading mw-heading2"><h2 id="History">History</h2></div>

<p>The first Baoding balls were likely created in <a href="Hebei" title="Hebei">Hebei</a>, <a href="China" title="China">China</a>, during the <a href="Ming_dynasty" title="Ming dynasty">Ming dynasty</a>. Construction methods varied. Formerly, they were usually called "iron balls", as they were originally made of iron. As metalworking advanced, "iron balls" became more popular. Baoding balls continue to be produced there.<sup id="cite_ref-:0_3-0" class="reference"><a href="#cite_note-:0-3"><span class="cite-bracket">[</span>3<span class="cite-bracket">]</span></a></sup>

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<div class="mw-heading mw-heading2"><h2 id="Composition">Composition</h2></div>

<p>Most Baoding balls consist of a pair of hollow spheres, each containing a chime that rings when an inner ball strikes the outer sphere. Many modern examples are decorated with <a href="Cloisonn%C3%A9" title="Cloisonné">cloisonné</a> and brass wire; these are essentially decorative since they easily chip when dropped or rubbed together. Baoding balls can also be made of solid jade, agate, marble, and other types of stone.<sup id="cite_ref-:0_3-1" class="reference"><a href="#cite_note-:0-3"><span class="cite-bracket">[</span>3<span class="cite-bracket">]</span></a></sup>

</p><p>Hollow balls are generally more suitable for therapeutic use due to their lighter weight. Heavier balls of <a href="Iron" title="Iron">iron</a>, <a href="Steel" title="Steel">steel</a> or <a href="Tungsten_carbide" title="Tungsten carbide">tungsten carbide</a> require more effort for rotation. These are mainly used to build strength by <a href="Resistance_Training" class="mw-redirect" title="Resistance Training">resistance training</a>.<sup id="cite_ref-Brookfield_2002_p._4-0" class="reference"><a href="#cite_note-Brookfield_2002_p.-4"><span class="cite-bracket">[</span>4<span class="cite-bracket">]</span></a></sup>

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<p>The basic exercise consists of holding a pair of Baoding balls in the palm of one hand, rotating them (switching the relative position of the two balls) while maintaining constant contact between them. Once this technique has been mastered, the rotation speed can be gradually increased until the balls separate in the hand. Eventually one hand can learn to rotate them completely without the balls making contact with each other. Exercises have been developed involving more balls, where the main technique is to avoid contact with the other balls. This requires using a finger, usually the <a href="Index_finger" title="Index finger">index finger</a>, as a divider.<sup id="cite_ref-Li_2022_p._95_5-0" class="reference"><a href="#cite_note-Li_2022_p._95-5"><span class="cite-bracket">[</span>5<span class="cite-bracket">]</span></a></sup>

</p><p>An average user should be able to start with a 45 mm (1.8 in) ball and move up to 60 mm (2.4 in) as their muscles get accustomed to the exercise. Larger Baoding balls between 70 mm and 100 mm (2.8 in to 3.9 in) can be used. Keeping larger balls separate while rotating them is an advanced skill. The area of the hand exercised can be varied, altering the part of the hand they rotate over, or changing the orbit of the balls so that more force is exerted on a particular finger or finger joints.<sup id="cite_ref-Mukherjee_2017_p._6-0" class="reference"><a href="#cite_note-Mukherjee_2017_p.-6"><span class="cite-bracket">[</span>6<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-:0_3-2" class="reference"><a href="#cite_note-:0-3"><span class="cite-bracket">[</span>3<span class="cite-bracket">]</span></a></sup>

</p><p>Well-known <a href="Strongman_(strength_athlete)" class="mw-redirect" title="Strongman (strength athlete)">strongmen</a> such as John Brookfield used <a href="Shot_put" title="Shot put">shot put</a> balls as Baoding balls, rotating them to develop forearm muscles and improve their grip.<sup id="cite_ref-BaodingBalls.com_2019_7-0" class="reference"><a href="#cite_note-BaodingBalls.com_2019-7"><span class="cite-bracket">[</span>7<span class="cite-bracket">]</span></a></sup>

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<div class="mw-heading mw-heading2"><h2 id="Alternative_medicine">Alternative medicine</h2></div>

<p>Though unsupported by scientific evidence, baoding balls are thought to exercise hand muscles, improve brain function and reduce stress when used as <a href="Alternative_medicine" title="Alternative medicine">alternative medicine</a> to stimulate the <a href="Acupuncture_point" class="mw-redirect" title="Acupuncture point">acupuncture points</a> on the hand.<sup id="cite_ref-Brookfield_2002_p._4-1" class="reference"><a href="#cite_note-Brookfield_2002_p.-4"><span class="cite-bracket">[</span>4<span class="cite-bracket">]</span></a></sup>

</p><p>Baoding balls are often used in <a href="Physical_therapy" title="Physical therapy">physical therapy</a> to exercise the soft tissues of the hand, wrist, and arm, such as after surgery to the hand.<sup id="cite_ref-8" class="reference"><a href="#cite_note-8"><span class="cite-bracket">[</span>8<span class="cite-bracket">]</span></a></sup> They are even recommended for treating traumatic stress in children and adolescents.<sup id="cite_ref-Blaustein_Kinniburgh_2019_p._218_9-0" class="reference"><a href="#cite_note-Blaustein_Kinniburgh_2019_p._218-9"><span class="cite-bracket">[</span>9<span class="cite-bracket">]</span></a></sup>

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<div class="mw-heading mw-heading2"><h2 id="References">References</h2></div>

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</style><cite id="CITEREFRodrigues2021" class="citation book cs1 cs1-prop-foreign-lang-source">Rodrigues, H.P. (2021). <a rel="nofollow" class="external text" href="https://books.google.com/books?id=4qYjEAAAQBAJ&pg=PA61"><i>East Asian Religions: Understanding Our Religious World</i></a> (in Danish). ROBINEST. p. 61. <a href="ISBN_(identifier)" class="mw-redirect" title="ISBN (identifier)">ISBN</a> <bdi>978-1-7772430-5-0</bdi><span class="reference-accessdate">. Retrieved <span class="nowrap">2023-05-28</span></span>.</cite></span>

</li>

<li id="cite_note-Google_Search-2"><span class="mw-cite-backlink"><b><a href="#cite_ref-Google_Search_2-0">^</a></b></span> <span class="reference-text"><cite class="citation web cs1"><a rel="nofollow" class="external text" href="https://www.google.com/search?q=Baoding+balls+are+used+by+rotating+two+or+more+balls+repeatedly+in+the+hand&tbm=bks">"Baoding balls are used by rotating two or more balls repeatedly in the hand"</a>. <i>Google Search</i><span class="reference-accessdate">. Retrieved <span class="nowrap">2023-05-28</span></span>.</cite></span>

</li>

<li id="cite_note-:0-3"><span class="mw-cite-backlink">^ <a href="#cite_ref-:0_3-0"><sup><i><b>a</b></i></sup></a> <a href="#cite_ref-:0_3-1"><sup><i><b>b</b></i></sup></a> <a href="#cite_ref-:0_3-2"><sup><i><b>c</b></i></sup></a></span> <span class="reference-text"><cite class="citation web cs1"><a rel="nofollow" class="external text" href="https://web.archive.org/web/20150810233916/www.baodingballs.com/history_and_types_of_baoding_balls.html">"History and Types of Baoding Balls"</a>. <i>baodingballs.com</i>. Archived from <a rel="nofollow" class="external text" href="http://www.baodingballs.com/history_and_types_of_baoding_balls.html">the original</a> on 2015-08-10<span class="reference-accessdate">. Retrieved <span class="nowrap">26 August</span> 2015</span>.</cite></span>

</li>

<li id="cite_note-Brookfield_2002_p.-4"><span class="mw-cite-backlink">^ <a href="#cite_ref-Brookfield_2002_p._4-0"><sup><i><b>a</b></i></sup></a> <a href="#cite_ref-Brookfield_2002_p._4-1"><sup><i><b>b</b></i></sup></a></span> <span class="reference-text"><cite id="CITEREFBrookfield2002" class="citation book cs1">Brookfield, J. (2002). <a rel="nofollow" class="external text" href="https://books.google.com/books?id=leTxAQAACAAJ"><i>The Grip Master's Manual</i></a>. IronMind Enterprises. <a href="ISBN_(identifier)" class="mw-redirect" title="ISBN (identifier)">ISBN</a> <bdi>978-0-926888-11-1</bdi><span class="reference-accessdate">. Retrieved <span class="nowrap">2023-05-28</span></span>.</cite></span>

</li>

<li id="cite_note-Li_2022_p._95-5"><span class="mw-cite-backlink"><b><a href="#cite_ref-Li_2022_p._95_5-0">^</a></b></span> <span class="reference-text"><cite id="CITEREFLi2022" class="citation book cs1">Li, S. (2022). <a rel="nofollow" class="external text" href="https://books.google.com/books?id=WJlXEAAAQBAJ&pg=PA95"><i>Travel, Translation and Transmedia Aesthetics: Franco-Chinese Literature and Visual Arts in a Global Age</i></a>. Springer Nature Singapore. p. 95. <a href="ISBN_(identifier)" class="mw-redirect" title="ISBN (identifier)">ISBN</a> <bdi>978-981-16-5562-3</bdi><span class="reference-accessdate">. Retrieved <span class="nowrap">2023-05-28</span></span>.</cite></span>

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<li id="cite_note-Mukherjee_2017_p.-6"><span class="mw-cite-backlink"><b><a href="#cite_ref-Mukherjee_2017_p._6-0">^</a></b></span> <span class="reference-text"><cite id="CITEREFMukherjee2017" class="citation book cs1 cs1-prop-foreign-lang-source">Mukherjee, S. (2017). <a rel="nofollow" class="external text" href="https://books.google.com/books?id=t-LNDwAAQBAJ"><i>El gen (edició en català): Una història íntima</i></a> (in Catalan). Penguin Random House Grupo Editorial España. <a href="ISBN_(identifier)" class="mw-redirect" title="ISBN (identifier)">ISBN</a> <bdi>978-84-16863-18-1</bdi><span class="reference-accessdate">. Retrieved <span class="nowrap">2023-05-28</span></span>.</cite></span>

</li>

<li id="cite_note-BaodingBalls.com_2019-7"><span class="mw-cite-backlink"><b><a href="#cite_ref-BaodingBalls.com_2019_7-0">^</a></b></span> <span class="reference-text"><cite class="citation web cs1"><a rel="nofollow" class="external text" href="https://www.baodingballs.com/grip-training-with-baoding-balls/">"Grip Training with Baoding Balls"</a>. <i>BaodingBalls.com</i>. 2019-07-01<span class="reference-accessdate">. Retrieved <span class="nowrap">2023-05-28</span></span>.</cite></span>

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<li id="cite_note-8"><span class="mw-cite-backlink"><b><a href="#cite_ref-8">^</a></b></span> <span class="reference-text"><cite id="CITEREFRiggsChung2019" class="citation book cs1">Riggs, Jeane; Chung, Kevin C. (2019-10-12). <a rel="nofollow" class="external text" href="https://books.google.com/books?id=s3C1DwAAQBAJ&dq=%22hand+therapy%22+%22baoding%22&pg=PA408">"Postoperative Management of Hand Surgery in the Low- and Middle-Income Countries"</a>. In Chung, Kevin C. (ed.). <i>Global Hand Surgery: Learning and Contributing in Low- and Middle-Income Countries</i>. Elsevier Health Sciences. p. 408. <a href="ISBN_(identifier)" class="mw-redirect" title="ISBN (identifier)">ISBN</a> <bdi>978-0-323-70901-9</bdi>.</cite></span>

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<li id="cite_note-Blaustein_Kinniburgh_2019_p._218-9"><span class="mw-cite-backlink"><b><a href="#cite_ref-Blaustein_Kinniburgh_2019_p._218_9-0">^</a></b></span> <span class="reference-text"><cite id="CITEREFBlausteinKinniburgh2019" class="citation book cs1">Blaustein, M.E.; Kinniburgh, K.M. (2019). <a rel="nofollow" class="external text" href="https://books.google.com/books?id=QcZUDwAAQBAJ&pg=PA218"><i>Treating Traumatic Stress in Children and Adolescents: How to Foster Resilience Through Attachment, Self-regulation, and Competency</i></a>. Guilford Press. p. 218. <a href="ISBN_(identifier)" class="mw-redirect" title="ISBN (identifier)">ISBN</a> <bdi>978-1-4625-3705-1</bdi><span class="reference-accessdate">. Retrieved <span class="nowrap">2023-05-28</span></span>.</cite></span>

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</ol></div>

<div class="mw-heading mw-heading2"><h2 id="Further_reading">Further reading</h2></div>

<ul><li><cite id="CITEREFSairam2008" class="citation book cs1">Sairam, T.V. (2008). <a rel="nofollow" class="external text" href="https://books.google.com/books?id=YZNtAwAAQBAJ&pg=PT169"><i>The Penguin Dictionary of Alternative Medicine</i></a>. Penguin Books Limited. <a href="ISBN_(identifier)" class="mw-redirect" title="ISBN (identifier)">ISBN</a> <bdi>978-93-5118-127-9</bdi><span class="reference-accessdate">. Retrieved <span class="nowrap">2023-05-28</span></span>.</cite></li></ul>

<ul><li><cite id="CITEREFWilliams2013" class="citation book cs1 cs1-prop-foreign-lang-source">Williams, A. (2013). <a rel="nofollow" class="external text" href="https://books.google.com/books?id=AipZDwAAQBAJ"><i>Chinese Chi Balls Book: Revitalize Your Energy</i></a> (in Italian). Thunder Bay Press. <a href="ISBN_(identifier)" class="mw-redirect" title="ISBN (identifier)">ISBN</a> <bdi>978-1-62686-073-5</bdi><span class="reference-accessdate">. Retrieved <span class="nowrap">2023-05-28</span></span>.</cite></li></ul>

<div class="mw-heading mw-heading2"><h2 id="External_links">External links</h2></div>

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<ul><li><cite id="CITEREFInsight_Timer_Blog2020" class="citation web cs1"><a rel="nofollow" class="external text" href="https://insighttimer.com/blog/baoding-balls/">"Baoding Balls: Everything You Need To Know"</a>. <i>Insight Timer Blog</i>. 2020-07-06<span class="reference-accessdate">. Retrieved <span class="nowrap">2023-05-28</span></span>.</cite></li></ul></div><div><div class="zim-footer">

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