Rehabilitation and prevention of wrist pain

The wrist is the most complex joint in the body with 8 carpal bones and over 20 individual tendons, leaving it susceptable to a range of mobility-limiting conditions if not properly exercised and maintained daily. These include RSI conditions; carpal tunnel syndrome & tendonitis, or numbness and arthritis.

The wrist joint therefore needs strength & flexibility to ensure stability and minimise inflammation; Powerball’s targeted exercise programme, performed daily, applies non-impact resistance right throughout the full range of motion of the joint (circumduction). This helps loosen out and strenghten the wrist flexor and extensor muscles located in the forearm, ensuring proper blood flow into the muscles and tendons. It also stimulates synovial fluid production in the sheaths covering those tendons for proper joint nourishment, lubrication and flexibility.

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.

Forearm Pronators and Supinators

Download Programme

Wrist Flexors and Extensors

Download Programme

Finger Flexors and Extensors

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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