Reducing pain and rehabilitating Rotator Cuff injury

The rotator cuff is a network of four muscles attaching the upper arm bone to the shoulder blade and assists in lifting and rotating the limb. It is a frequent source of pain as a result of inflammation in the shoulder tendons or subacromial bursa (a tiny fluid filled sac that prevents friction during shoulder movement) and is caused by repetitive lifting or overhead movement in sports or lifestyle activities.

Following Powerball’s or Powerspin’s non-impact resistance programme daily is an ideal way to improve blood circulation into the rotator cuff, reduce inflammation and stabilise the shoulder joint by strengthening the surrounding muscles and tendons. Both of these isometric products are also the perfect way to warm-up and lubricate the bursa region pre-sporting activity, helping prevent inflammation and injury.

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.

Shoulder External Rotators

Download Programme

Shoulder Abductors

Download Programme

Shoulder Girdle Upper Trapezius

Shoulder Flexors

Powerspin – Shoulder and Shoulder Girdle

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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