Powerball Isometric Exercise Device

Isometric Exercise device, Powerspin & Powerball

Powerball is the world’s most revolutionary isometric exercise device. Combining science and precision engineering to allow punishing isometric resistance training & rehabilitation. In this blog post, we will go through what is isometric exercise & how it differs to other types of exercise. While also looking at the benefits that isometric exercise has for individuals. At Powerball we have been involved in creating isometric exercise devices for the upper body for 20 yrs. We know a thing or two about the benefits!

What is Isometric Exercise?

Isometric exercise, man doing plank

If you are not familiar, isometric exercise means that as you are exercising there is no change in joint angle or muscle length. Whatever part of your body you are exercising you are stationary. Think planks, pushing against a wall or using a Powerball or Powerspin. With Isometric exercise, your muscles are working hard with the forces from the isometric exercise but there is little or no movement involved. Isometric exercise builds strength but has greater benefits in building muscle endurance. Climbers experience huge amounts of isometric exercise when the climb rock faces/climbing walls. This is why they have some of the greatest muscle endurance in the world out of any athletes.

Concentric Exercise

Concentric exercise happens when you undertake bicep curls or use a leg extension machine to exercise your quads in your thighs. The Concentric part of the exercise is when you lift the weight closer to your shoulder with a dumbbell or when push the weights upwards with your legs when exercising your quads. Your muscles feel like they are bulging and getting bigger. However, this is them also contracting and getting shorter as the joint angles changes as you lift the weights. This type of exercise is good for muscle building and strength. Basically ‘pumping iron’.

Eccentric Exercise

Eccentric exercise is the opposite of concentric in that your muscles are stretching and elongating. The below image shows eccentric exercises with a dumbbell. It is hard to do truly eccentric exercise on your own unless you have someone assisting you. In terms of athlete training, the most common form of eccentric exercise is in relation to explosive movements. Athletes use the power that’s built up in the eccentric phase of the exercise and then returning slowly eccentrically stretching the muscle out.

eccentric exercise training, isometric exercise device

Will Isometric Exercise build muscle?

Building huge muscle solely with Isometric exercise is probably a bit unrealistic. It’s possible but the best (fastest) way to build muscle is with concentric movements (lifting weights). However, a key element of building muscle is placing enough tension on muscles in order to make them bigger and stronger. You are basically putting your muscles under strain and tension by working out, thereby, anything that does this will be beneficial for muscle building.

You’re missing out…

If you have never seriously tried isometric exercise before then you can make significant muscle and strength gains by incorporating it. At Powerball we are the home of Isometric gyroscopic trainers (Powerballs).Isometric exercise device The isometric resistance force that can be created can be upwards of 60+ pounds just by simply turning your wrists. Powerball alone will make a huge difference to your grip and forearm strength which will have benefits in other areas of your training.

Complimentary exercise is advised for best results incorporating all types of exercise into your routine (isometric, concentric, eccentric)

Isometric Exercise and Rehabilitation

Isometric Exercise is the most effective type of exercise for rehabilitation. This is due to its non-impact nature which allows you to strengthen your muscles even while you are injured/ in a recovery period. Isometric exercises and stretches have been the mainstay of physicians helping people through recovery and for good reason. Isometric exercise helps the stabilization of joints such as wrists, elbows, and shoulders as well as stopping muscle wastage while in recovery.

Recovery……

If you broke your arm you would not be able to pick up a dumbbell and start doing curls (the cast might get in the way anyways!) However, you would be able to exercise isometrically like using a Powerball. Exercising promotes blood flow which has great health benefits for areas that are trying to heal. Isometric exercise is perfect for;

  • Sprains, breaks & fractures
  • Repetitive strain injuries (prevents & rehabs)
  • Carpal Tunnel syndrome
  • Tennis & Golfer’s elbow
  • Arthritic conditions
  • Tendon damage and on & on…..

If you want to find out more behind the science of how Isometric exercise with Powerball aids rehabilitation visit our How it Works page.

Warming up and Down with Isometric exercise

Whether you’re playing sports, lifting weights or a musician etc it is advisable to warm your muscles up and down to ensure you don’t pick up injuries. Especially, if you are using your body and muscles in explosive bursts. Pitching a baseball, weightlifting (there is too many to mention). Stretching is massively important but so is warming up your muscles. Going straight into concentric exercises can lead to muscles tearing/ damage or repetitive strain injuries over time.

Incorporating Isometric exercise into your warm up routine can solve a lot of those problems for you. Cold muscles can tear a lot more easily than ones that are warmed up sufficiently. That is where Powerball or Powerspin can be uniquely effective at allowing you warm your whole upper body up no matter where you are. They are the only isometric exercise device you will need to stay healthy and build strength at home, on the go or in work!

 Powerball Isometric Exercise Device

Powerball is the home of gyroscope exercisers. A Powerball has a rotor (green wheel below) which spins on its axis as your turn your wrists. This rotor creates resistance as you turn your wrists which are known as gyroscopic precision (feels like gravity working against you). The faster the rotor spins the more resistance that is creating against the user. This resistance is purely isometric so your muscles work really hard even though they are static.

Gyroscope….?

If you want to find out more about gyroscopes and how Powerball works please see our blog which will teach you all you need to know about what a gyroscope and a Powerball is!

What is a Gyroscope?

There is a gyroscopic exerciser to meet everyone’s needs at www.powerballs.com! Below are our Powerballs in all their glory, however, we also have other isometric products like Powerspin. Powerspin is also an isometric exercise device that uses the same gyroscopic resistance as Powerball and is perfect for upper body fitness training and rehabilitation. See more about Powerspin @ Powerspin product page.

Isometric Exercise device

Powerspin isometric exercise device

Powerball® is a gyroscope but what exactly is that?

What is a gyroscope? Well, an agreed definition is…

‘A device consisting of a wheel, disc or rotor mounted so that it can spin rapidly about an axis which is itself free to alter in direction’

 

Visually seeing a gyroscope at work makes it easier to understand for the uninitiated. So here’s a little video that sums it up nicely;

Gyroscopes have some really cool applications. Most items that have spinning wheels somewhat resemble a gyroscope. Gyroscopic motion is actually present in bikes and motorcycle wheels as well as kids favourites like frisbees and Yo-yos (Big kids can love these too of course!).

Gyroscopes Keep us all alive….

Ever wonder why or how planes and space crafts can judge their direction with such absolute precision? Gyroscopes are used in virtually all aviation and space technology in order to measure precise changes in orientation and direction. This all gets bit technical so we won’t go into too much detail. Basically, when you try to change the direction of a spinning gyroscope this creates a force that instruments can detect with extreme precision allowing them to make directional changes to the plane or rocket they’re controlling.

Precision Balance

A gyroscope also helps items to balance far better once the wheel or rotor is spinning. As you can see from the video above a gyroscope has zero balance while its rotor wheel is stationary – it’s simply a lifeless inanimate object that falls over when you try to balance it. But once the rotor wheel is set in motion, the gyroscope comes alive, demonstrating almost “magical” properties. This allows gyroscopes to perform all manner of what seems like gravity-defying tricks and movements.

Robots, Gyroscopes and not falling over

Robots also use gyroscopes to help them balance. If a robot starts to lose its balance while trying to walk then its internal gyroscope senses this change in direction and counters this with an opposite force to keep it upright. You see, once a gyroscope is spinning and facing in one direction, it doesn’t like to change that direction and will “fight” hard against anything that tries to make it do so. Like a falling robot or an airplane being buffeted off course by turbulence.

Here is a video which illustrates this. (Hint: you might see a familiar object being used as a gyroscope here 🙂

Anyone who is familiar with Powerball® might now be thinking ‘hmm…was that a Powerball® rotor being used to balance the robot?’  Indeed it was…the gyroscopic inertial force generated by the spinning Powerball® rotor keeps the robot standing every time it looks like it might topple over…

Take a look inside Powerball®…

I’ve been mentioning a lot about rotors and here you can now see what a Powerball® rotor actually looks like. It’s that solid green wheel with the metal axle/bar running through its center (heavier, solid zinc rotors are used in metal series Powerball® models). In the example below, the rotor is encircled by a plastic support band which allows the rotor to spin freely in both its ‘X’ and ‘Y’ axis with almost zero friction. This is all then encased in a military grade plastic sphere (or stainless steel in the metal series models) and ready to generate all those amazing forces on your wrists and arms.

Exploded Powerball® Gyroscope.

Exploded Powerball® Gyroscope.

Setting the Powerball® rotor in motion…

Similar to how the gyroscope was started in the video above with a string, our cord-start Powerball® models can also be started this way too. The rotors can also be set in motion either using a quick snap of your finger or, better still, on our Auto-start models by simply rolling back and releasing the rotor as seen in the animated video below (the rotor may also be wound back with your thumbs if preferred). The Auto-start mechanism uses the same wind-back-and-release principle you’ll see in those toy cars where you roll the car backward and it shoots forward.

So how does Powerball® work?

Now that you’ve grasped the basics behind how a gyroscope works (and look, if you’re still struggling, just do yourself a favor and go and buy yourself a Powerball® – and find out for yourself!) The two main reasons Powerball® generates such powerful non-impact resistance force against the users are;

  1. Inertial Resistance
  2. Isometric Exercise

Inertial Resistance (AKA gyroscopic precession)

This is the force that fights against you when you try to change the direction of any spinning body (eg, like a Powerball rotor).

So what is inertia? Recently, I was driving to work and had my lunch (which included soup) on the passenger’s seat of the car. I went around a roundabout (a little too quickly) and my soup and lunch went flying off the seat. And this, unfortunately in my case, is what inertia is; an object in motion will continue on its path until it is acted upon. I.e, my soup continued in a straight line until my door intervened!

Inertial resistance in a Powerball works like this;

  • In Powerball® the rotor spins freely about on its axle.
  • Once spinning, this rotor wants to continue facing the same direction.
  • Exercising with Powerball requires that you turn your wrist in a circular motion;
  • Turning your wrist forces the rotor to change the direction in which it’s facing.
  • Changing the direction of the rotor creates inertial resistance.
  • And the faster Powerball® is spinning the greater the effort required to “knock it off direction” and so the more inertial resistance it generates. This can be anything up to a pretty incredible 60+ pounds of force against the user.

Harness the Energy

The inertial energy may also be used for some pretty cool features on Powerball®. For example, the energy can be used to power up little-LED lights embedded in the spinning rotor so that you can enjoy your own personal disco while exercising if you wish (maybe not!) It’s also used to power up the battery-free digital counter now present on some of the latest models, making the product 100% battery free.

Isometric Exercise

Isometric exercise is where joint and muscle length do not change during exercise, despite each being subjected to a constant force or resistance. For example, if you push your palms hard against both sides of a door frame then your muscles and joints will remain static yet your arms and shoulders will be under considerable pressure.  When you rotate your wrist while holding a spinning Powerball®, your fingers, hands, wrists, arms and shoulders will all be subjected to a highly targeted isometric force. Which muscles are exercised will depend on the position of the arm as you exercise with Powerball. Isometric exercise like this is uniquely adept at improving muscle strength & endurance as it’s been proven to engage a far higher % of muscle fibers over a given time frame when compared to traditional isotonic exercise (free weight training etc).

For this reason, Powerball® has a long history with climbers, cyclists and arm wrestlers in particular swearing by it.

 

Unique for rehabilitation

Isometric exercise is also highly efficient for rehabilitation purposes. Concentric & eccentric types of exercises (raising and lowering a dumbbell for example) involve contracting or expanding of muscles. Both of these types of exercise can be very painful if recovering from a broken bone, sprain or fracture and particularly painful if you’re carrying a repetitive strain injury (RSI) where the tendon which attaches your muscles to the joints of the wrist, elbow or shoulder has become inflamed. Because Powerball® exercises and applies its force to your muscles while they are in a static position this means that it is much safer to use when recovering from such injuries. It is highly efficient at [significantly] reducing overall rehab times simply because you are able to strengthen the limbs even while carrying that injury.

You can read more about the science behind how isometric exercise works for rehabilitation on our How it Works page.

So, thanks for reading our small exploration into the world of gyroscopes from Powerball’s point of view – if you happen to know any cool or interesting facts on gyroscopes that could add to this article then please get in touch, we would love to hear all about them and add them to the blog.

Cure Drumming Pain & Increase Endurance

Play Longer > Play Harder > Play Healthier

Powerball should be every drummer’s best friend.

  • Play Longer by increasing your overall strength & drum endurance
  • Warm up and warm down with Powerball to stay healthy
  • Relieve & prevent repetitive strain injuries
  • Powerball is an isometric exercise device that strengthens
    • fingers
    • hands
    • wrists
    • arms

Trusted by Physios and Professionals

Used and trusted by professional and amateur drummers around the world, it’s suitable for all skill levels. Used for endurance training and for rehabilitation  Powerball is recommended by physios worldwide to help aid recovery from painful RSI conditions like Carpal Tunnel Syndrome and Tendonitis or breaks and fractures. Powerball is;

  • Non-Impact – Gentle for rehabilitation / Perfect for warming up and down
  • Can be High intensity- Powerball can create up to 60+ pounds of force (depends on how hard you push yourself)

How Powerball helps drum endurance/play? 

Isometric training is also a highly efficient method of building muscle endurance.  This helps you play for longer and reduces the risks of repetitive strain injuries in the elbows or wrists following long sessions. In fact, if you’re feeling stiff or sore following after 60 minutes of play, picking up and spinning Powerball for just 2-3 minutes will immediately reduce any discomfort and ensure full recovery prior to your next session – you can call it body armour for the wrists and arms.

What is a Powerball?  

It’s difficult to describe the surreal feeling of the resistance generated by a “live” Powerball until you actually experience it for yourself. However, the tennis ball sized Powerball is a gyroscope – a hollow sphere that encases an internal rotor which spins on its own axis. When that interior rotor is accelerated through the action of turning your wrist in a circular motion, this creates a centrifugal force that works against the user; the faster the rotor spins, the greater the force generated and the harder the person is working. Spinning Powerball increases muscular control and stimulates blood flow, which aids rehabilitation and strengthening of all the muscles which are critical to playing the drums.

Physio Exercises

Using a Powerball for as little as 3 minutes daily will improve a drummer’s endurance while also helping them stay healthy from fingertip to shoulder. A full suite of physio designed strength & endurance exercises are available which target all of the muscle groups needed during play (see on this page below or under videos tab).

Pain from playing Guitar?

Play Longer > Play Harder > Play Healthier

Guitar play can cause repetitive strain injuries (RSI) anywhere in the upper limbs but is most common in the wrist. Powerball is body armor for your wrists and upper arms. Used by climbers to build wrist and grip strength it is a revolutionary world class rehabilitation tool from repetitive strain injuries.

 

Why is there wrist pain from Guitar play?

Guitar can be a pain – carpal tunnel and related repetitive strain injuries (RSI) from playing can be a common occurrence. The repetitive movements associated with guitar play cause damage and tearing to muscles and tendons. These pains can range form the mild up to seriously debilitating which can stop your guitar play completely.

Stop ‘Guitar Wrist’

Guitar Wrist’ and repetitive strain injuries or carpal tunnel from guitar playing can strike both professional and amateur guitar players alike. The strain that wrists, fingers and upper limbs are under from guitar playing can take it’s toll. This pain should not be ignored as it can develop into more serious problems that can stop people from playing altogether. Feeling hot, cold, tingling or needles can be the first sign of nerve damage that needs to be treated. Building muscle strength around the ligaments and tendons that support the wrists, fingers and elbows is the best way to prevent guitar based RSI’s.

How Powerball Works relieves Repetitive strain injury from Guitar play?

Powerball creates Isometric exercise which is uniquely suited to rehabilitation. Similar to the way the earth rotates on an axis the Powerball has a rotor inside it which spins creating resistance against the user as they turn their wrists. This type of exercise is non-impact so it can be as gentle as you like for rehabilitation. However, it can be high impact up to and incredible 60 + pounds of force when used for strength building when healthy.

Strength & Flexibility

The Isometric resistance Powerball generates strengthens muscles and builds endurance like no other exercise product. Powerball stimulates blood flow and promotes the production of synovial fluid in the wrist and elbow joints, both of which help to greatly reduce the occurrence of inflammation in the surrounding tissue. Powerball both prevents and cures RSI. Powerball is perfect for warming up and down after a long session, however, if it is used for as little as 3 mins daily you will notice an immediate difference in strength and pain relief.

Guitar Wrist pain – Repair & Strengthen

Guitar players have been using Powerball for decades. It is a rehabilitation device and a strengthening product combined. Strengthening damaged muscles and tendons is a key element in your recovery. You will recover from RSI from guitar play, however, another benefit is that your will also increase your strength and endurance as a result also.

Man playing Guitar with Powerball to relieve RSI from guitar

Physio designed Rehabilitation programmes & videos

Using Powerball for as little as 3 minutes daily will help you to pick and strum with greater alacrity; relieve pain; guard against inflammation and allow you to play for longer.  A suite of physio designed exercise videos and programmes are also available for direct treatment and strengthening of the fingers, wrist, and arm (please see related videos on this page or a full list above in videos tab).

Treat RSI’s from Guitar play with Powerball

Testimonials

Musicians should know about how great this thing works to strengthen your fingers.
As a guitar player, grip and finger strength is very important if you want to play the blues
like the late Stevie Ray Vaughan and Powerball definitely, helps you achieve that“

Ivan Baker,

Buenos Aires, Argentina

My PowerBall has increased strength in my fingers and wrist so that I can play guitar
for hours without fatigue! I use it every day.

James Graves,

Tennessee, United States

”I’m a serious Powerballer and train to push my limits, I want to use this opportunity to express

my thanks on how much Powerballing has improved my guitar playing, control, and endurance!“

Hentie Van Loggerenberg,

Pretoria, South Africa

Powerball®, Usain Bolt and our World Championships

Unfortunately we have not been able to afford to sponsor Usain Bolt (we have been informed unreliably that he uses Powerball® on a daily basis!) however, in the past we have had our own astonishing world champion Akis Kritsinelis who dominated his competitors for years.

(Two record breakers, Usain Bolt and Akis Kritsinelis)

Powerball® has been successfully used and loved by a diverse group of individuals for almost two decades. Whether used for rehabilitation, sport, strength, music or gaming etc. Powerball® has changed lives in small or sometimes life changing ways. On a weekly basis we receive feedback on how customers have been allowed to continue their passions they thought were cut short due to pain. Most of our customers should be aware of the benefits of Powerball® (I Hope); however, you may or may not have been aware that we also have had World Record Holders and a long history of competition associated with our products. Since 2003 we have recorded the world’s fastest male and female Powerballers.

In order to understand how the Powerballs league came about I interviewed CEO Rory Mcloughney to explain the origins. 

What is this Plastic Ball?

‘At first we were targeting Powerball as a sport and fitness product, Padraig Harrington endorsed it in 1998 just after he won the world cup of golf. We thought this was the direction to go, however, at first people didn’t take them seriously. A little small plastic ball, no one knew what a hand gyroscope was. We slowly started getting the product out there. The First place to come on board was Firebox.com; it was one of the first Gadget shops online and they started buying more and more and more. We realised then it was also seen as a gadget not just a sports product. As the product allows you hit the ball further and is great for wrist and arm strengthening we sent it to around 100 golf professionals in Ireland. They were either too lazy or didn’t take the product seriously still! However at this point it had really taken off online.’

Padraig Harrington Poster

Padraig Harrington Poster

Padraig Harrington With Powerball

Padraig Harrington With Powerball

What is a Good Score?

Powerball Counter Imager

LCD Counter

‘People had started to send in their scores into us. They were emailing saying ‘I got 10,000 is this a good score?’, ‘I got 12,000 is this a good score?’ and so on. We decided to put up a top 100 scoreboard and it grew from there. It took a while to fill the first 100 slots and then it became very popular and for the first six months anyone who got over 14,000RPM’s was a Powerball God!! 14,000 then became nearly the norm to enter the top 100. I think the top 300 hundred positions were all over 14,000 which is seriously hard to do. In the end we had to give a prize for the top score and the highest improver in a month.’

Please put that Drill away!

Take your drill away from your Powerball

The scores were coming in thick and fast and we had to moderate them eventually. People had to send in videos showing them doing it when they were getting up to the Top 100. People could use Photoshop and people were getting magnets and attaching them to electric drills and spinning it around at high speeds fooling the counter giving them a high score and winning a prize. If you were in contention you had to submit a video showing you doing a score within 5% of what you were submitting. So if you were submitting 16,000 you had to show the score and then video yourself doing a score within 5% which should be no problem as you always get faster.’

World Championship Fever!

‘People were really engaged and this was before Facebook had become what is today and where everyone can just take a video with their camera phone. Maplin sponsored the first Powerball Spin Championships.’

Competitors warming up

Akis and Ronnie O'Sullivan

Akis and Ronnie O’Sullivan

These were held in Kidderminster (UK) in Oct 2007. Competitors and shoppers had a chance to win up to £15,000. A grand prize of £10,000 was offered to anyone who could break the world record with a £5000 prize for the overall winner.

Powerball World Championship Pictures

Powerball World Championship Finalists

World Championships giant screen showing competitors spin speeds

Winner Winner!

‘We went over to Telford in conjunction with the World Snooker Championships and we had a gathering of Powerball Anoraks and enthusiasts! Akis came over from Greece and there were a couple of other characters as well. Another year Amazon sponsored the World Championships in Manchester in the Trafford centre surrounded by thousands of people on a Saturday afternoon. It was a huge big thing; there was a massive arena in the middle of the shopping centre with a huge big screen. We had the balls connected to a computer so we could see the score live as it was happening. It was really good fun over there.’

Slowdown…………………..& Resurrection

‘It then kind of died off a bit as it got too hard for people to get on the boards as the scores were so high for anyone who was starting off. We decided to get rid of the boards but we feel now it is the time to bring them back. We have to have a think about the best way to do it but they will be back. New and Improved! We might have an apocalyptic type restart where the boards are back to zero. Hopefully we’ll get some new people and some of the old competitors will come back.’

No Hulk’s necessary!

Powerball Hulk

Hulk Power!

‘While it is a rehabilitation or sports product people still want to see how they compare to others. It’s not advisable for people who have bad wrists or who are in rehab to be competing obviously! But if you have strong wrists with good fast twist muscles, with a bit of training for a while with a Powerball you can get a good score. You do not need to be some sort of serious body builder to compete.’

Being hulk however would probably help!

‘When Akis started off he was able to get around 13,000. Over the years he managed to get this up to an astonishing 17,000RPM’s. ‘

For the uninitiated Powerballer who can’t imagine what 17,000RPM’s inside your hand feels like what is the equivalent?

‘It’s like having a Ferrari engine inside your hand or having a Formula one engine inside a tennis ball spinning at 283 revolutions a second powered by your hand. There’s a lot going on in there basically! Only Akis can answer that question.’

As you can see from our Powerball top ten competitors they come from different countries and have very varied interests from harpoon gunning to extreme mouse clicking and everything in between.

Male Powerball Record Holders

Male Record Holders

The Male record set by our very own World Champion Akis Kritsinelis (Greece) at an unbelievable 17,015 RPM’s. If you want to watch what it takes to get a Powerball to that speed watch the world record been broken in the video below.

Our Female Champion Nadine De Fortier (South Africa) set the female record at a sensational 13,491.

Female Powerball Record Holders

Female Record Holders

Thanks for reading a short history of how the Power Leagues came about and keep an eye out for their return and join our varied lists of competitors!

Powerall collage of different users

Powerball Family

 

Tennis Elbow Exercise/ Lateral Epicondylitis Treatment and Rehabilitation

Finding the correct tennis elbow exercise program can be a difficult task. Many people have visited physios and doctors to no avail. Powerball is going to show you 3 tennis elbow exercise treatment programs which have had  proven results.

Lateral epicondylitis, commonly known as tennis elbow, affects around 1% – 3% of the population. It is an overuse injury, originating in the wrist extensor muscles, rather than an inflammatory problem. It is brought on by occupational activities and sports that involve a repetitive wrist motion or repetitive gripping action. These repetitive movements can cause pain and lesions in the muscle tissue. The condition is most commonly associated with work-related activities rather than with playing tennis.
There are three types of exercises that sufferers of Lateral Epicondylitis/ tennis elbow can carry out,

Tennis Elbow Treatment types

  1. eccentric exercises,
  2. concentric exercises
  3. and isometric exercise.

All three types have been proven to have positive effects for Tennis elbow sufferers.
In this article we will bring you through examples of eccentric, concentric and isometric exercises for curing tennis elbow.

Eccentric water bottle tennis elbow exercises

1 litre (1kg) for Females, 2 Litre (2kg) for males adding extra weight as strength increases.

Supporting your arm on a chair, bend your wrist downwards and upwards slowly 15 times. 3 x 15 repetitions daily.

This exercise is a basic static exercise which will help lengthen elongate and stretch the muscles in your arms and build strength.

This same exercise can be carried out raising the bottle upwards with concentric exercise, however, studies found this to be less effective.

Concentric dumb-bell strengthening programme

Tennis Elbow Dumbbell exercise

Start with a 1- or 2-lb dumbbell.

Sit on a chair next to a table that has an edge or an overhang.

Bend the elbow to 90 degrees, palm should be facing the floor. Slowly lower the weight, then slowly raise it toward the ceiling. Be aware that performing this exercise can be painful. Lower and raise the weight 10 times or until;

a) it becomes too painful

b) you just don’t have the strength to move the dumbbell any further.

Rest a few minutes.
Fully straighten the elbow flat across a table (you might have to lean over the table or crouch next to it); palm should be facing the floor. Slowly lower and raise the weight 10 times, as described in step 3.

Straight arm tennis elbow dumbbell exercise

Once 10 repetitions have become easy to do, with hardly any pain, increase the weight by 1 or 2 lb.

Pain should start getting better by week 4 or 6. Continue the exercises once a day, 7 days a week, for about 3 months. Your doctor might need to make some adjustments to your program if there is no improvement after 6 weeks.


Powerballs Isometric Tennis Elbow Exercise Treatment

Isometric exercise is extremely effective in the treatment of Lateral epicondylitis/Tennis elbow. This is due to the non-impact nature of the exercise. Eccentric and concentric exercises for Tennis Elbow especially for chronic sufferers can be very painful.

Powerballs Isometric exercise is non-impact and pain-free allowing you to stretch and heal strained and painful tendons and muscles. The video below is a physio designed exercise programme specifically for Lateral epicondylitis/Tennis elbow.

See Tennis Elbow video:

Following this short program with your Powerball®, just 2-3 times per week will greatly assist in reversing tennis elbow conditions. This is achieved through stimulating significantly improved blood flow into the arm, stretching out and lengthening the forearm extensor muscle. This takes pressure off the connecting tendon easing the pain.  All of which helps reduce inflammation in the tendon itself and increases overall range of movement at the elbow joint. Relief will be immediate.

Tennis Elbow Treatment - Forearm extensor

Step 1 To Begin

Grip Powerball® firmly between thumb and four digits, making sure Powerball® is seated securely in the palm of the hand (see figure 2).

Start your Powerball® in the usual manner and accelerate up to a comfortable spin speed. If you don’t know how check out the ‘Getting Started’ page on our site at Powerballs.com for videos and instructions. It is very important that you spin only with your wrist and not the arm – rotating clockwise or anticlockwise as preferred.

Grip Powerball - Tennis elbow treatment image

Spin speed is determined by your personal strength and fitness level as well as the severity of your condition. The purpose here is not to strengthen, but to loosen out and warm up the muscle tissue by bringing about increased blood flow in the limb. Therefore, rhythmic, slower spins of 2-3 minutes in duration (or longer if you prefer) are preferable to short, faster spinning for this specific program.

Faster spinning produces more resistance requiring the wrist flexor and extensor muscles to work harder while gripping. This is useful for the purposes of strengthening healthy muscle tissue but not beneficial in this instance where there is likely to be an accumulation of scar tissue and inflammation.  Excess resistance is, therefore, to be avoided during this rehabilitation phase, thus slower spinning is preferable.

Note: It is recommended that you wear a light, skin tight garment to help reduce possible friction on the skin during the following steps.

Step 2 Tennis Elbow Treatment Pre-massage warm up process

Once the entire forearm has been sufficiently warmed up in this way, stop the spinning rotor and place Powerball® into your opposite hand, gripping it firmly.

Using ONLY the FLAT base of your Powerball®, begin to slide it up and down the forearm (as illustrated in figure 3). Use firm, fluid strokes from wrist to elbow, applying gentle downward pressure of the smooth plastic shell surface into the muscle.

You may do this as quickly or slowly as you prefer; your objective here is to warm up and loosen out a tight extensor muscle.  The speed/pressure of the strokes used will always depend on the severity of your own particular RSI condition and tolerance levels.

Step 3 Deep tissue massage process

Deep tissue/self massage from wrist to elbow helps reduce extensor muscle tension by breaking down adhesions and surface knots in the actual muscle fiber. Blood flow will have been significantly enhanced during the pre-massage process above and you should now find that the muscle is in a far more pliable, relaxed state and is exerting considerably less pressure on the connecting tendon at the elbow.

Now take Powerball® and elevate it to 45 degrees so that the curved edge of the shell is the only part in contact with the forearm (figure 4).

Tennis Elbow Treatment Powerball Massage

Beginning at the wrist, slowly move Powerball® up along the forearm toward the elbow. Press down firmly into the belly of the muscle as you go.  Imagine that you’re trying to lengthen the actual muscle, pressing deeper into the tissue with each stroke.

NOTE: Take care AT ALL TIMES to avoid working directly over the tendon itself or any point in the muscle that may already be inflamed.  Sore tendon areas will be far more sensitive to pressure than surrounding muscle tissue. If actual discomfort is experienced, however, simply reduce downward pressure significantly or stop the treatment entirely and allow the area to recover before continuing.

As you proceed, you’ll also likely encounter areas in the muscle that may require more localised pressure. These are trigger points or contraction knots in the muscle fibers.  Through breaking these down by applying firmer pressure with Powerball’s shell can bring particular relief to the tennis elbow condition.

In many cases, the highest relief will be felt by applying suitable pressure to the muscle at a point immediately below where it attaches to the tendon (figure 5).

Tennis Elbow Treatment Sweet Spot

Step 4 Stretch it out

It is recommended that you finish each tennis elbow treatment with a light 30-60 second stretching of the wrist area as illustrated in figure 5. This will help to further lengthen out the muscle, taking, even more, pressure off the elbow tendons.

Continue the massage treatment for 3-5 minutes, stretching the arm out periodically in between. If you’re applying sufficient pressure in each stroke, you’ll notice an immediate increase in pain-free range of motion at the elbow joint as tension and pressure in both the muscle and tendon diminish.

Tennis Elbow Treatment Stretching

For further details visit powerballs.com.

View a testimonial from one of our customers who suffered with Tennis Elbow.

To purchase a Powerball and get the most effective treatment for Tennis Elbow view our store.

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Testimonial

Tennis elbow exercises rehab Michael Cutler Image

TENNIS ELBOW FROM OVER-USE OF A LAPTOP?
PROBLEM SOLVED

I got tennis elbow from constantly using my laptop and it was a major issue. It got so bad, I couldn’t lift a glass of water using my right arm, my elbow would just give way. Firstly, I started some exercise to help strengthen and rebuild but it was hard going, causing me more injury at times.

I got really fed up with the pain and having a useless arm, especially since I am right handed, so I went searching online for something better and discovered Powerball®. I used it regularly and it really has given strength back and reduced my pain considerably, a fantastic outcome. It’s all taken only a few weeks so it’s a great result as I suffered for months before this.

 

Michael Cutler, Bristol, UK

Wrist Rehabilitation and Strengthening with Powerball

Wrist fracture rehab, Wrist rehab image with sore wrist showing wrist bones

How long does it take to recover after a Wrist Break or  Wrist Fracture?

When you break or fracture your wrist the recovery times can be between about 6 – 8 weeks for a hairline fracture up to anything approaching 6 months for a bad break.

Why Use Powerball to rehabilitate after wrist break/ wrist fracture?

Rehabilitation and strengthening of wrists can be difficult with traditional exercise due to a persons inability to load weight due to wrist pain. Powerball is the world’s most effective way to rehabilitate and strengthen after a wrist fracture or break and it is also the most fun!

A Powerball Gyroscope uses isometric exercise which is low impact allowing you to strengthen even while your wrist is still weak. Multiple studies and tests have been carried out proving the effectiveness of Powerball.

Powerball will cut rehabilitation times bringing you back to full health in the quickest possible time. See what one of our happy customers had to say about the effectiveness of Powerball for his recovery after a wrist break.

The Proven Solution for Wrist Fracture and Breaks

Powerball rehabilitates broken bones up to 50% faster

WEAK WRIST AFTER A BREAK?
PROBLEM SOLVED.

Jim Harwood, Cycling Instructor, Pembrokeshire, Wales

I am a cycling instructor and travel everywhere by bicycle, so when I broke my wrist in a fall from my bike, I was devastated. Thankfully, A&E were able to manipulate my bones back into position without recourse to pins or plates.

A friend recommended Powerball® and I started with VERY gentle exercise for a couple of minutes, building up strength gradually. The physiotherapy I was given by the NHS was good but basic and my therapist was delighted with the progress I made as a result of Powerball®. My wrist is now back to almost full strength but I still use my Powerball®. I am amazed that something so simple can go from gentle exercise to really powerful exercise as the muscles and tendons start to regain their strength.

What the professionals use!

We also have many physios and chiropractors that use Powerballs to rehabilitate their patients after wrist injuries. Find out why the professionals use Powerball for yourself.

ACHES, PAINS AND ‘CLICKING’ IN THE WRIST?
PROBLEM SOLVED.

Brett winks endorsement

Brett Winks, Gold Coast, Australia.

I’m a Musculoskeletal Physiotherapist who also enjoys rock climbing. 7 years ago I fractured my distal radius, as well as damaging the TFCC of my right wrist. After doing some basic rehab on myself, I was able to continue working but experienced regular aching, pain and clicking in my right wrist.

Then I tried Powerball®. After the first week, I noticed definite improvement in how my injured wrist felt and now use it to maintain strength and range-of-motion of both of my wrists and hands. As a physiotherapist, I can appreciate the way Powerball® helps my hand strength and endurance and targets imbalances I have developed in my forearm muscles from working and climbing – the fact that I can exercise these with no compression through my wrists is massively beneficial.

See Powerballs Wrist Rehab page for more details. To purchase a Powerball now and improve your recovery times take your choice from our great selection at www.powerballs.com/shop. We have physio designed exercises and programmes that you can follow aiding your recovery.

4 Main Causes of Wrist Pain

 

There  are numerous reasons why you may be feeling wrist pain. Detailed in this blog will be 4 of the main causes of wrist pain and the symptoms associated. We will take a look at;

  1. Wrist Tendonitis
  2. Wrist Tenosynovitis
  3. De Quervain’s Tenosynovitis
  4. Carpal Tunnel Syndrome (CTS)

Wrist Tendonitis

Wrist Tendonitis Pain Image

Wrist Tendonitis is the inflammation or degeneration/damage of any of the flexor or extensor tendons which cross the wrist joint.

Wrist tendonitis Symptoms include

  • Pain and stiffness of the wrist (Especially in the mornings).
  • Tender Wrist Tendon, painful to touch.
  • Possible visible swelling over the effected tendon area

Causes of wrist tendonitis

Wrist Tendonitis is an overuse condition caused from anything from repetitive movements in sport to your work or even playing a musical instrument.

Wrist Tendonitis Treatment

Please see Powerballs Wrist Tendonitis treatment page.

Wrist Pain Image, Powerball with text , finger wrist or arm pain, try the proven solution.

Wrist Tenosynovitis & De Quervain’s Tenosynovitis

Wrist Tenosynovitis & De Quervain's Tenosynovitis Image

Wrist Tenosynovitis and De Quervain’s Tenosynovitis is tendon sheath inflammation as a result of injuring your tendon within the wrist. De Quervain’s Tenosynovitis refers to the sheath below the thumb whereby Tenosynovitis is the sheaths within the wrist. This can also occur due to damage of surrounding muscle and bone around the sheaths. Both are similar in the causes of wrist pain, however it is just the area of pain that differentiates them.

Tenosynovitis Symptoms

  • Joint Stiffness
  • Visible swelling or redness over affected area.
  • Possible fever due to infection although this is uncommon.

De Quervain’s tenosynovitis symptoms

  • Pain is more centred around the base of the thumb
  • Sore when straightening or extending the thumb.
  • Swelling & stiffness also present.

Causes Wrist Tenosynovitis & De Quervain’s Tenosynovitis

It is typically a repetitive Strain Injury caused by overuse from lots of writing, typing, assembly line work, etc but can sometimes be from arthritis or even from infections although this is rare.

De Quervain’s Tenosynovitis is more common in women. Pregnant women are at a higher risk as hormonal changes can cause the inflammation.

Wrist Tenosynovitis Treatment

Please see Powerballs Wrist Tenosynovitis treatment page.

DE QUERVAINS TENOSYNIVITIS
CAUSING WEAKNESS & PAIN FOR YOUR DRUMMING?
PROBLEM SOLVED.

Emily Jacklin, Lincolnshire, UK

I’m a drummer who was suffering with De Quervains Tenosynivitis. Since I started using Powerball®, I have found that my symptoms have dramatically improved. Not only has it been a huge help to me when playing the drums, but in every day situations at work I notice a huge difference in the way my wrists feel.

While drumming before I started using Powerball® my wrists would feel tired and give me a numb/pins & needles sensation from my wrist to the end of my thumb, leading me to believe I might drop my drumsticks. Since I started warming up with Powerball® before I practice however, all tiredness and tingling have disappeared. I’m so happy I purchased this product.

Carpal Tunnel Syndrome (CTS)

Carpal Tunnel Syndrome, Wrist Pain

Carpal Tunnel Syndrome is a painful condition affecting the hand and fingers due to compression of a median nerve where it passes over the carpal bones through a passage at the front of the wrist.

Carpal Tunnel Symptoms include

The symptoms typically occur gradually increasing in severity. The early signs can show up as numbness and tingling that comes and goes.

Loss of Strength

Carpal Tunnel syndrome can result in loss of strength in the hand’s and thumbs, dropping objects and problems with gripping may result.

Numbness & Tingling

The temporary numbness that is an early sign of Carpal Tunnel syndrome can become a more constant symptom in the fingers and the hand. The numbness and tingling can travel up your arm towards the elbow and a feeling of an electric shock may be felt in the fingers.

The numbness and tingling due to Carpal Tunnel Syndrome is most common in the index, middle and ring finger. If you have these symptoms but these do not occur in the little finger this is a very good indication that carpal tunnel syndrome is the cause. A different nerve then the Median nerve gives feeling to the little finger.

Causes of Carpal Tunnel Syndrome

Carpal Tunnel Syndrome is caused by the squeezing or pressure of the Median nerve. Wrist fractures, arthritis or obesity can be specific reasons that squeezing of the nerve can occur, however, there is typically not one factor that causes Carpal Tunnel Syndrome but a combination of reasons.

Carpal Tunnel Syndrome Treatment

Please see Powerballs Carpal Tunnel Syndrome treatment page. Powerball is highly effective in both non surgical and post surgical rehab of Carpal Tunnel Syndrome. 

SEVERE CARPAL TUNNEL SYNDROME?
PROBLEM SOLVED.

Carpal Tunnel Endorsement Razan

Razvan Turcase, Timis, Romania

“When I was 24, I started feeling an acute pain in my right wrist especially when I tried to exercise. My doctor told me I had Carpal Tunnel Syndrome and would need surgery.

I started looking for other forms of exercise that could help with my problem and purchased a Powerball®. After a few months of use, the numbness in my fingers decreased a lot. It’s now been 3 years since I’m using Powerball® and the numbness has disappeared. I recently started climbing and can feel a huge difference – before Powerball® I couldn’t open a bottle of soda with my right hand and now I climb on the wall almost without problems, thank you guys!”

 

 

Powerball Arm Rehab

If you are looking for effective arm rehab from a break or fracture then Powerball is essential to aid your recovery. Powerball will help you cut recovery times significantly and stop muscle wastage due to inactivity while regaining your full strength. Recommended by physios and chiropractors and approved by customers in almost every country on the planet find out for yourself why Powerball is so effective.

With over 4 million sold worldwide cut your rehabilitation time by up to 50%

One of the main issues that people face after breaks or fractures is that the arm is to weak to exercise. Traditional weight exercise (isotonic exercise) will be;

  • Too painful
  • Counterproductive
  • Damaging to fragile bones

Powerball is good for arm rehab

 

Powerballs Isometric exercise will allow you to strengthen during your arm rehab process. Allowing you;

  • prevent weakening of muscles due to to wastage
  • Powerball is fun to use – remove the monotomy of rehab
  • Track your progress with Powerballs LCD speed metre
  • strengthen your arms
  • reduce rehab times – up to 50% with arm breaks/ following surgery

Weights are bad for arm rehab

See Powerballs arm rehab and strengthening video that was especially designed by a sports & rehabilitation physiotherapist, we have full programme available at powerballs.com/arm.

We have had thousands of reviews and testimonials from happy customers. See what some of the people below had to say about using Powerball on a daily basis in there professional lives.

Comments from a Professional Tennis Coach

Tennis Elbow Exercise image

“The repetitive movements of tennis regularly result in wrist, elbow and shoulder strains. 3 years ago one of our players began using a Powerball to help rehabilitate a wrist injury. I was highly sceptical about what this spinning ball could do and so was well surprised when it helped greatly speed their recovery. Since then we’ve been using Powerball for both rehabilitation and strengthening of our player’s arms and wrists.

It takes a little practice to get the movement right but once you perfect the technique and follow a simple programme you will definitely notice a positive difference in days.”

Frans Beckengret, Head Coach,

Rutgers Tennis Academy

Comments from Dr. Aidan W.D. Robinson

My name is Aidan Robinson and I am a Chiropractor in Doncaster, South Yorkshire, UK.

For the past number of years, I have specialised in the treatment of disabled athletes and motorbike riders.

I find that Powerball works very efficiently to both strengthen grip and rehab arm conditions in both groups of sportsmen. Additionally, I find Powerspin to be highly beneficial for shoulder and upper back rehabilitation.

I personally use both products in my daily strength training sessions and have seen a measurable improvement in my workouts as a result.

Dr. Aidan W.D. Robinson, D.C., M.Sc (Chiro), MRCCSEF, CCEP

ITRM Clinical Director.

www.itrmclinic.com

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Hockey Strength Training Video

 

Hockey strength training with a difference!

Don’t take our word for it see this review carried out Hockey Tutorial youtube page.

Powerball is perfect for training your;

  • Fingers
  • Hand
  • Grip
  • Wrist
  • Forearm
  • Shoulders

Basically your whole upper limbs!

Strength training, lifting himself with his fingers on pull bar

All these areas are critical for Ice Hockey & Hockey or any stick sport for that matter. This is especially true in Hockey where you have a flicking motion for shooting and passing. The strength gains you will notice will be considerable with Powerball in a short space of time. So whether your looking for a  more powerful flick shot or stronger arms Powerball is a must have for all Hockey players.

The models used in this review are slightly older than our current models so check them out in our Powerball Store

Here is the article that was wrote to accompany the video see Hockey Tutorial!

 Hockey Strength training, hockeystick and Powerball