Preventing work related upper limb disorders

WMSDs – Work related musculoskeletal disorders.                 WRULDs – Work related upper limb disorders.

Two slightly ominous sounding terms describing ongoing problems in the muscles, tendons and nerves as a result of repeating tasks over and over during the work day (overuse & RSI related) often with poor posture and resulting in arm/wrist pain, numbness, tingling and discomfort. Occupations especially at risk are; computer operators; assembly-workers; carpenters; gardeners; plumbers; writers; taxi-drivers; mechanics.

Following Powerball’s non-impact resistance programme daily helps to strengthen up, loosen out and lengthen tight muscle fiber & fascia in the arms, taking pressure off connecting tendons at the elbow and wrist joints (two main areas of pain and discomfort in the limb). Range of motion increases, stiffness and inflammation diminishes – relief is immediate and ongoing.

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.

Elbow Extensors

Download Programme

Elbow Extensors

Download Programme

Finger Flexors and Extensors

Wrist Flexors and Extensors

Forearm Pronators and Supinators

Shoulder Girdle Upper Trapezius

Elbow Extensors

Shoulder Extensors

Shoulder Abductors

Powerspin – Arm, Elbow and Forearm

Powerspin – Shoulder and Shoulder Girdle

Powerspin – Triceps, Deltoid and Pectoralis

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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