Strengthening & prevention of forearm pain/injury

The forearm contributes significantly in daily work and lifestyle activity and connects elbow to wrist via the powerful flexor and extensor muscles which give strength and mobilty to your hands and fingers. Simple movements, repeated thousands of times daily (overuse) such as typing, assembly line work, writing etc, result in microscopic tearing of flexor / extensor tissue, ultimately causing surface knots and shortening in the muscles (injured muscles tend to contract). This limits range of joint movement, stretches connecting tendons and causes inflammation and severe forearm pain.

Powerball’s non-impact resistance programme, performed daily, exercises the flexors & extensors, delivering healing nutrients and oxygen to the muscles and tendons via increased blood flow, helping to prevent tearing, contraction & subsequent inflammation of the muscle and tendon tissue – relief is immediate.

Rehab & Strengthening Programme

3 simple steps

1
Select
Equipment
2
Watch
Exercises
3
Follow
Programmes
1

Select Equipment

Choose the powerful, handheld gyroscopic hand exerciser that’s right for you.

2

Watch Exercises

Practice these short, physio-designed rehabilitation and strengthening exercises.

Forearm Pronators and Supinators

Download Programme

Wrist Flexors and Extensors

Download Programme
3

Follow Guidelines

Extensive, easy to follow exercise guidelines to help with your rehab and strengthening.

 
Week 1:
An initial workout of 3 x 30 seconds spin sessions with a 1 minute break between each, repeated on alternate days. Use your first session to establish the RPM at which you are challenged but can still maintain a solid grip on the ball.
 
Week 2: 3 x 30 second spin sessions with a 1 minute break between each, repeated daily.
 
Week 3:3 x 60 second spin sessions with a 1 minute break between each, repeated on alternate days
 
Week 4: 3 x 60 second spin sessions with a 1 minute break between each, repeated daily.
 
Remember

Initial spin speed is determined by your personal strength and fitness level as well as whether you’re using the ball to rehabilitate a pre-existing injury or to help build muscle strength - always begin conservatively until you fully establish the spin speed at which your muscles are being challenged yet can still maintain a solid grip on the ball.

Progress is achieved by increasing duration and spin speed in conjunction with a regular exercise schedule. Should you experience any discomfort while exercising with Powerball® or Powerspin®, speak to your doctor or other qualified healthcare practitioner to get the best advice and support.

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