Developing wrist strength & mobility

Wrist strength & mobility originates in the powerful forearm flexor and extensor muscles which are attached by tendons to the wrist and elbow joints. Overloading or bending of the wrist with excessive force, repetitive movement or awkward posture (such as operating a tool at an angle for lengthy periods) or being poorly seated while typing, can cause tendon inflammation on either end of the flexor/extensor muscles resulting in pain and substantially decreased mobility and range of motion in the wrist joint.

Powerball’s non-impact resistance programme performed daily, stimulates blood circulation right throughout the limb; warms up and loosens out ‘tight’ muscle fibre; increases synovial fluid production (lubrication) in all tendons; increases flexibility & range of motion (circumduction) of the joint and helps prevent inflammation overall – relief is immediate.

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.

Wrist Flexors and Extensors

Download Programme

Finger Flexors and Extensors

Download Programme

Forearm Pronators and Supinators

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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