Strengthening and injury prevention for cycling

‘Handlebar Palsy’ (ulnar neuropathy) is one of the most common cycling-related injuries. Riding an improperly adjusted bike for long periods with the wrists compressed at an angle – or shock and vibration transmitted from the handlebars while riding across uneven terrain – causes inflammation of the ulnar nerve running down the forearm into the wrist, bringing numbness, tingling and pain, usually in the elbow, outer forearm, hands or fingers.

Powerball’s non-impact resistance programme, performed daily, significantly strengthens the forearm flexors & extensors and increases range of motion at the wrist joint while adding resistance, both of which enhance muscle endurance and flexibility and help greatly reduce the occurrence of dreaded Handlebar Palsy for cyclists of all levels – it’s body armor for the wrists

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.

Finger Flexors and Extensors

Download Programme

Wrist Flexors and Extensors

Download Programme

Shoulder Girdle Upper Trapezius

Powerspin – Shoulder and Shoulder Girdle

Powerspin – Arm, Elbow and Forearm

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.

What they say...

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