Rehabilitation & strengthening of the Shoulder

The shoulder is a highly complex joint that’s particularly susceptible to injury. Large range of movement in comparison to relatively small joint surfaces leaves the shoulder dependant on a complex group of strong muscles, tendons and ligaments (rotator cuff) to maintain stability and prevent it moving/sliding around in the socket. However, injury and/or overuse during work or sport can lead to stretching & tearing of these ligaments, rendering them too loose to keep the shoulder in position and making it unstable – leading to irritation and pain, even during normal activities.

Both Powerball’s & Powerspin’s non-impact resistance programmes, performed daily, enhance blood circulation to reduce inflammation while significantly strengthening the rotator cuff and shoulder blade muscles, improving stability of the shoulder and enhancing smooth movement of the joint.

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 Girdle Upper Trapezius

Download Programme

Shoulder Extensors

Download Programme

Shoulder Abductors

Shoulder Flexors

Shoulder External Rotators

Powerspin – Shoulder and Shoulder Girdle

Powerspin – Triceps, Deltoid and Pectoralis

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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