As one of the most active joints in the body, the wrist can be very susceptible to injury. Fractures, sprains, tendonitis, tenosynovitis, ligament tears, breaks… the list goes on – there are so many different types of wrist injuries that affect people today. But no matter what your injury, it is important to make sure that you rehabilitate fully by practicing effective wrist physical therapy.

Continue reading for recommended wrist physical therapy exercises and more information on Powerball’s incredible rehabilitation benefits.

Once you have fully healed from your wrist injury, you can start regaining strength and movement in your wrist as part of your wrist physical therapy. To be clear, you should only ever begin wrist physical therapy AFTER your injury has fully healed (i.e bones/tears/fractures are fully repaired and you no longer experience intense pain when moving the wrist joint.) It is recommended that you visit your doctor if you are unsure about when to start wrist physical therapy.

Even after your injury has properly healed, your muscles, tendons and bones will likely be very weak. That is why is it important to start slowly and gradually build the intensity of your wrist physical therapy as you progress through your recovery.

Range of motion exercises require simple movements of the wrist and are a good place to start when you begin wrist physical therapy. These types of exercises slowly take the wrist through its normal range of motion and should be done gently and carefully to avoid further injury. Below are three examples of simple range of motion exercises. Each exercise should be done 10 times (10 reps), which should be repeated 3 times daily.

Beneficial for: Most wrist injuries, including wrist RSI (carpal tunnel syndrome & tendonitis), wrist fractures & breaks, wrist sprains, de Quervain’s tenosynovitis and more.

Always take care to never overexert yourself. If it hurts, take a break! It is advised that you seek medical attention if you experience severe pain or numbness after or during these exercises.

Wrist stretching exercises are a step further in wrist physical therapy. As the name suggests, these types of exercises stretch out the muscles and tendons in the wrist and forearm, increasing circulation and overall flexibility. Below are four examples of simple, yet effective stretching exercises for wrist physical therapy.

Both of the above exercises can be performed using a table (as illustrated above).

Place both of your palms face down on the edge of a table. Keeping your elbows straight, gently lean your body weight forward. Hold this position for 10-20 seconds.

Repeat this exercise 3 times.

Afterwards, turn your hands so that the palms are facing upwards towards the ceiling. Repeat the same movements as above (repeat 3 times).

Once you can do all of the range of motion and stretching exercises without feeling any pain, you can move on to strengthening exercises. Strengthening exercises are the final stage of your wrist physical therapy and will effectively strengthen the wrist joint for a longer-lasting, more effective recovery. Stronger, healthier wrists are more flexible and resilient, and are less likely to incur injury in the future.

Practicing regular strengthening exercises maintains muscle and joint health and so, it is recommended that you continue to practice the below exercises even after you have fully regained strength in your wrist.

We offer a wide range of diverse strengthening accessories to aid you with each step of your wrist physical therapy. While our strengtheners are a step up from the above exercises, we still recommend using them in conjunction with these exercises to benefit from maximum recovery results. You can check out the range of strengthening accessories available below or in our online store:

sometric exercise differs from concentric and eccentric exercise (the exercises outlined above), because it does not involve a change in muscle length or joint angle. With other types of exercises, the muscle lengthens (eccentric) or shortens (concentric), but isometric exercise keeps the muscle stationary. However, this does not mean that your muscles aren’t working hard when engaged in isometric exercise. In fact the opposite is true: isometric exercise works your muscles from their very core, building strength and endurance faster than any other form of exercise.

http://https://www.youtube.com/watch?v=qsuYila31qsI

Powerball is a simple, handheld gyroscope yet, is one of the world’s most effective isometric exercisers. Powerball generates healing isometric resistance as you spin it – the faster you spin, the more resistance it creates. Powerball’s isometric exercise engages your muscles from fingertip to shoulder and is thus, highly effective for rehabilitation, strengthening and wrist physical therapy.

Start spinning with Powerball today and see for yourself why over 4 million people worldwide have benefited from using this unique product.

Reduce stiffness, enhance flexibility and increase circumduction (range of motion) in the wrist joint – it’s as easy as spinning Powerball. Exercising with Powerball increases the production of synovial fluid with lubricates the wrist joint. This in turn reduces any pain and stiffness caused by injury and allows you to gain power, increase flexibility and recover strength in the wrist. All it takes is 3 minutes a day with Powerball to start seeing the benefits of this unique gyroscope.

If you haven’t already guessed, the secret to Powerball is it’s healing isometric resistance. Isometric resistance is 100% non-impact, meaning it doesn’t place any extra strain on sore muscles or tendons in the wrist. What’s more, Powerball requires very little effort to start and spin. Many of our models are fitted with an Autostart mechanism for even greater ease of use. (You can check out our video tutorials on how to start your Powerball here.) With this in mind, you need never worry about overexerting yourself or worsening your injury when you exercise with Powerball.

Spin Powerball for as little as 3 minutes each day to benefit from effective injury protection. Think of it as an extra layer of body armour for your wrists: as you exercise, Powerball’s unique isometric resistance works its way along the entire arm, actively strengthening and preventing injury from fingertip to shoulder. Combat the symptoms of RSI, weak wrists or a reoccurring injury simply by spinning Powerball. It has never been easier to keep your wrists strong, healthy and pain-free.

Combine regular Powerball exercise with the exercises outlined above to benefit from fast and effective wrist physical therapy. No matter what your injury, get back to a healthy and active lifestyle today with Powerball. Click on the button below to check out the range of models and strengthening accessories that are available in our online store.

Here at Powerball we’ve worked closely with physiotherapists and sports injury specialists to create a variety of easy-to-follow video programmes for your wrist physical therapy. Following these exercise programmes will massively benefit your recovery process by providing you with a step-by-step guide to effective wrist rehabilitation. Check out our videos page to see our range of exercise programmes or watch the videos below for information on helpful wrist rehab exercises.

I’ve been suffering with Golfers Elbow for some time and use my Powerball when it gets really uncomfortable, I exercise with Powerball for a couple of minutes then, as if by magic the aches ease away and my arm is trouble free for about a week. No permanent cure yet, but 2 weeks totally rested and filled with Ibuprofen didn’t provide a medical cure either. At least this Powerball gives me around a week of pain relief for a couple of minutes of exercise, and virtually instant too.

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