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Discover how to use a corded, cordless, or automatic gyro ball
A Powerball is a branded gyroscopic exercise device designed to enhance the strength of your wrist, fingers, and hand. It's also used in physical therapy for conditions like carpal tunnel syndrome or tennis elbow. To activate it, simply rotate the internal rotor. The method to get it going varies depending on the model, and we’ll demonstrate all three techniques, plus show you how to exercise with the Powerball and help you choose the best model for your needs.
Powerball Training Routines
- Spin the Powerball in your hand with your elbow bent to strengthen your forearms.
- Hold the Powerball by your side and rotate it to target your shoulder and arm muscles.
- Move your wrist in a figure-8 motion to work your hand and wrist.
Steps to Follow
Gyroscopic Ball Workouts
Strengthen your forearms by rotating the Powerball in your hand. Bend your elbow so that the Powerball is positioned about 6–12 inches (15–30 cm) in front of you, just above your waist. Next, rotate the rotor so it faces inward, positioned on its side. Move your forearm in a half-circle motion, as if turning a doorknob, while keeping your wrist steady and your biceps relaxed to ensure that only your forearm moves. Continue spinning the Powerball in this way to build forearm strength.
- This exercise is often recommended for tennis elbow recovery. However, consult a doctor before using this method for physical therapy for tennis elbow.
- Angle your arm upward and hold the Powerball with the rotor facing up to target your biceps.
- This exercise provides resistance training, with your forearm working against the centrifugal force created inside the ball.
Important Note: Powerballs are not medically validated tools for treating wrist injuries. While regular use has led some enthusiasts to report improved hand comfort, and others believe it may assist in rehabilitation, consult a doctor before using the Powerball, especially if you have carpal tunnel syndrome or another wrist injury.
Target arm and shoulder muscles by holding the Powerball by your side. Stand tall with your feet shoulder-width apart, holding the Powerball in the arm you wish to exercise. Rotate your wrist in a circular motion with the rotor facing downward. Keep your elbow, forearm, shoulders, and chest completely still to direct the isometric force to your muscles for an effective workout.
- Hold your arm higher to focus on your shoulder muscles, or lower to target your arm muscles.
- If you feel discomfort, stop. The exercise should feel like a firm massage as your muscles absorb the vibrations.
Pro Tip: The Powerball doesn’t have to be used solely for exercise. Many people simply enjoy spinning and playing with it for fun.
Rotate the Powerball in your wrist to strengthen hand muscles. To enhance your grip and build wrist strength, begin spinning the Powerball. Point the rotor down and rotate your wrist while moving your arm in a figure-8 motion, either in front of you or by your side. Keep the ball spinning for as long as you can to improve wrist strength and alleviate muscle soreness.
- This exercise is often used to relieve symptoms of carpal tunnel syndrome. Consult your physician before using this exercise to ensure it's suitable for you.
- Hold the Powerball with just the tips of your fingers to focus on strengthening your grip and fingers.
Monitor your progress using the digital screen if your Powerball has one. Some advanced Powerballs feature digital screens that allow you to track your progress and set goals. The screen displays the speed of the ball during use, recording the highest and average speed after each session. Additionally, you can set a timer using the buttons to control the duration of your workout.
- Digital Powerballs vary in screen and button layouts depending on the model and brand. Refer to the instruction manual to understand how to use your digital Powerball effectively.
Use the Powerball for 5 to 15 minutes per session. There are no strict limits on repetitions. If you're using the Powerball for therapeutic purposes, start with shorter 5- to 10-minute sessions to gauge your muscle's tolerance. If you feel pain, strain, or discomfort during use, stop and rest the affected area.
- For general wrist and arm strengthening, 15-minute daily sessions are a great starting point without overexerting yourself if you're not injured or in therapy.
- Gradually increase the duration and speed as you continue practicing with the Powerball.
How to Start a Cord-Start Powerball
Hold the Powerball with the rotor facing you. Grip the Powerball with your non-dominant hand, ensuring the rotor is facing up. The rotor is the exposed spinning part of the ball. Inside, there’s a gyroscope that continues to spin as long as you rotate your wrist after starting the ball. Hold the string with your other hand.
- Cord-start Powerballs utilize a string to wind the rotor and get the ball spinning.
Rotate the rotor to locate the small hole for the cord. The rotor moves along a track and can only rotate forward or backward. Turn the rotor in either direction until you find a tiny hole at its center. This is where you will insert the cord to begin winding the Powerball.
Insert the cord into the hole and secure it with your thumb. Take the cord and carefully slide it into the opening in the rotor. Once the cord is 1–2 inches (2.5–5.1 cm) inside the hole, press your thumb on top of the opening to keep it in place.
- There is no locking feature for the cord, so you’ll need to hold it with your thumb to prevent it from slipping out.
- You can use either thumb to hold the cord securely in place.
Turn the rotor away from you to wind the ball. While holding the cord in place with your thumb, use your other hand to rotate the rotor away from you. This will cause the cord to slide underneath the case. Keep turning the rotor in the same direction while holding the cord firmly with one hand.
- The case will hold the cord steady as the ball winds up.
- It doesn't matter which hand you use to hold the cord while turning the rotor.
Pro Tip: Keep the cord taut to avoid any slack. The tighter the cord, the faster the Powerball will spin once you pull it out.
Stop winding when there is 3–4 inches (7.6–10.2 cm) of cord remaining. As you wind the Powerball, the cord will stack neatly along the grooved track. When you have 3–4 inches (7.6–10.2 cm) of cord left, stop winding. Grip the cord with your non-dominant hand and hold the Powerball with your other hand.
Pull the cord quickly to set the Powerball in motion. Flip the ball over so that the rotor is facing downward. Then, swiftly pull the cord with your non-dominant hand until it’s completely removed from the ball. The harder you pull, the faster the ball will spin. Once you feel the Powerball vibrating and rumbling in your hand, the gyroscope is spinning, and you can start moving or turning the ball as needed.
- If you prefer, you can switch the Powerball to your non-dominant hand once it starts spinning.
- All Powerballs will eventually stop spinning by themselves if you stop moving them or set them down for a while.
How to Start a Cordless Powerball
Hold the Powerball in your non-dominant hand with the rotor facing up. Grip the ball in your non-dominant hand and rotate it until the rotor, the exposed internal part of the ball, is facing upward. Experiment with moving the rotor using your finger to figure out the direction in which it moves. Position the ball so that the rotor’s track is perpendicular to your body.
- The rotor is the exposed section inside the Powerball, roughly one-fifth of the ball’s total size, and it's easy to identify.
- The rotor only moves forward and backward, so you may need to adjust it a little to find the direction of the track.
Spin the rotor with your fingers by quickly brushing over it. Raise your dominant hand and extend your fingers flat as if preparing to perform a karate chop. Then, quickly swipe your fingers across the top of the rotor as if wiping it off. Repeat this motion as fast as you comfortably can to start the rotor spinning.
- This motion is similar to what you would use to spin a roulette wheel or a fidget spinner.
- If you feel more comfortable, you can transfer the Powerball to your other hand and use that hand to spin the rotor.
- If you can reach the rotor with the thumb of the hand holding the Powerball, you can also spin it with your thumb once you get some practice!
Rotate the ball in your hand with the rotor facing up to start it. Once the rotor is spinning, use your non-dominant hand to move the Powerball in a circular motion, keeping the rotor facing up. Maintain a consistent speed, and once you find the right rhythm, the gyroscope inside the rotor will begin spinning. When the ball starts moving or vibrating, the gyroscope is fully engaged, and you can stop turning the ball in your hand.
- It may take a bit of practice to get the right rhythm and speed, depending on your Powerball’s size and weight.
- In theory, you can keep rotating your wrist to make the gyroscope spin indefinitely.
- If you prefer, you can switch hands after the ball starts spinning.
How to Start an Autostart Powerball
Locate the arrow on the exposed rotor of the Powerball. Flip the Powerball in your hand until you come across the exposed rotor. Rotate it in the direction it moves freely until you spot the arrow printed on the surface. This arrow indicates the direction opposite to where the ball is wound.
- The rotor is mounted on a track and can only be rotated in two directions. The arrow shows the natural spin direction of the ball.
Roll the rotor against the arrow’s direction to wind the Powerball. Once you find the arrow, hold the ball with both hands. Use your thumbs to rotate the rotor in the opposite direction of the arrow. You’ll feel resistance as the ball starts winding up. Keep winding it until you can no longer easily turn the rotor.
- The more you wind the ball, the faster it will spin. The amount you wind it is up to you and is based on personal preference.
- Typically, 3-4 turns are sufficient to fully wind it. Don’t worry about straining your thumbs as it isn’t difficult to turn.
Release the rotor to start the Powerball. After you’ve wound the ball, let go of the rotor with both thumbs. The rotor will begin spinning in the opposite direction, activating the gyroscope inside the ball.
- Once the gyroscope begins spinning, you’ll feel the Powerball rumbling and vibrating in your hand. This means the Powerball is functioning properly.
Transfer the Powerball to the hand you want to exercise. When the gyroscope starts spinning, grip the Powerball with the hand you intend to work out. Use all five fingers to hold the ball comfortably. Rotate the ball with the rotor facing downward to keep it spinning.
Selecting the Right Powerball
Opt for a cord-start Powerball if you want an easier way to start the ball. Cord-start Powerballs use a ripcord to trigger the gyroscopic motion inside. They’re a great option if you want something simpler to use, as you won’t need to apply too much force to get the ball going. A cord-start model is ideal if you want to exercise your wrist without straining the muscles when starting it.
- Powerballs come in a variety of sizes and weights. Choose one that fits comfortably in your hand and is easy to hold.
Pick a cordless Powerball if you want more control over the speed. Cordless Powerballs require you to manually spin the rotor to start them. They take more effort to begin, but many users enjoy the challenge of getting the ball to spin as fast as possible. Go for a cordless Powerball if you don’t mind the extra effort and prefer to have greater control over the speed of the gyroscope.
- As with cord-start models, these Powerballs come in different weights and sizes. Pick one that feels comfortable for you to hold.
Tip: You can start a cord-start Powerball this way if the cord is lost. Many users actually prefer this method as it’s quicker, though it may take a little practice to get the hang of it. Don’t be discouraged if it feels awkward at first.
Choose an automatic Powerball for physical therapy purposes. Autostart Powerballs are the easiest to start, as they don’t require any manual pulling or twisting. These are perfect for treating conditions like carpal tunnel syndrome or helping with wrist recovery after an injury.
- As with other models, automatic Powerballs come in various sizes and weights. Select one that fits comfortably in your hand.
- If you’re tracking your rehabilitation, consider getting an automatic Powerball with a digital screen. These models allow you to set specific times, helping to control your therapy sessions.
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Many Powerballs come with built-in LED lights that illuminate when the gyroscope is in motion. These lights serve as an indicator to show whether the ball is operating correctly or not.
Important Notices
- Using Powerballs for physical therapy has not been extensively studied or peer-reviewed by the medical community. It’s essential to consult with your doctor about your exercise regimen before incorporating non-traditional rehabilitation methods.
