De Quervain's Tenosynovitis Exercises & Rehab

How does Powerball rehab De Quervain’s Tenosynovitis? 

Using Powerball for 2-3 minutes, several times daily will give rapid and long lasting relief to De Quervain’s Tenosynovitis sufferers.

Following Powerball’s physio designed Wrist Tenosynovitis exercises and non-impact resistance programme daily (please see the videos below and also under the videos tab in the menu bar) helps both strengthen the muscles around the wrist and increase the range of motion in the wrist joint, reducing inflammation in the connecting tendon and its outer sheath as a result.

Additionally, regular 1-2 minute use of Powerball during work or warming up pre-sports activity helps promote blood flow and synovial fluid production around the wrist joint, nourishing and lubricating the tendon and tendon sheath, greatly minimising the risk of future inflammation – relief is immediate.

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What is De Quervain’s Tenosynovitis? 

De Quervain’s (Wrist) Tenosynovitis refers to inflammation of one or more of the sheaths (‘synovium’) carrying the various tendons in the wrist. Similar to Tendonitis, it’s a painful, highly debilitating condition generally brought on by overuse of the tendon by either playing sport, a musical instrument or from constant, repetitive movements during work or general leisure activity.

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.

Wrist Flexors and Extensors

Download Programme

Finger Flexors and Extensors

Download Programme

Forearm Pronators and Supinators

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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