Rehabilitation & strengthening of the Elbow joint

Your elbow joint is anchor to the powerful flexor/extensor muscles in the forearm which give strength and mobility to the hands and fingers. Flex or extend your wrist and these muscles contract or stretch, putting pressure and stress on the tendons connecting them to the elbow. Repeat these movements hundreds of times daily (overuse) in the course of work or sport and those tendons quickly fatigue, bringing tearing, pain and inflammation in the surfce fascia. Scar tissue quickly develops which is notoriously resistant to blood flow; the joint feels stiff and its mobility reduces.

Powerball’s non-impact resistance programme, performed daily, increases range of motion and stimulates blood circulation to deliver collagen healing nutrients, oxygen and lubrication to the tendons, reducing stiffness and helping prevent tears and inflammation.

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.

Tennis Elbow

Download Programme

Golfer’s Elbow (Medial Epicondylitis) Program

Download Programme

Elbow Flexors

Elbow Extensors

Finger Flexors and Extensors

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.

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