23 replies to this topic

[Joed]

David....

I have several exercises I could suggest, but I'm not sure what you're able to do at this point. If you could describe what abilities you DO have, I'd be glad to pass along some exercises that I learned while in Chicago's Rehab.

Until then, and assuming you have arm function, you could grab your wheelchair armrests and straighten out your arms, lifting you from your seat, then slowly lowering yourself down again. This would build arm strength (which we all could benefit from) as well as relieving pressure on the bum from sitting all the time.

I see it's been awhile since you've posted your question....I hope to see you here again.

~Joed

[Apparelyzed]

Hi David,

I'm a C5/6 quad, and a few years ago I bought an Uppertone weight exercise machine, it's very good, but you do need a large area/room to keep it in. The company who makes them is american, and you can find them at http://www.gpk.com . The UK importer is Cyclone Wheelchairs, and they can be found here http://www.cyclone-m...ss/fitness.html

If you are looking for exercise around the home, you can get weights with velcro straps on them which you can put around your wrists. Do a few laps around the garden and you will soon be knackered!

Another trick is to strap a weight to your wheelchair when at home, this will make it harder to push your chair, but will build your shoulders up. Then when you go out, take the weight off your chair, and you will find it easier to push for longer, and up steeper inclines.

I am sure there are other tips, does onyone want to post some?

Regards

Simon.

[Apparelyzed]

Hi Guest (how about a name!),

I must admit, I tend to use my Uppertone in phases.

If I feel I need to lose a bit of weight, or my chair pushing and transfers are getting hard, then I use the Uppertone to build my shoulders up, and lose weight at the same time.

The Uppertone is great for a starting exercise regime, as you can set the weights really low on a sliding scale, and build increase them as you get stronger.

The Uppertone is only good for exercising muscles above the waist though, as there are no leg exercises available for very low paraplegics. Of course, someone out there may of devised one, but it's not what the Uppertone was designed for.

The Uppertone can be used daily, and you should start to feel results after a week of use. I usually spend 30 minutes, twice a day on mine when I feel the need to build my arms up.

I hope this helps.

Simon

[Apparelyzed]

Hi Madeleine ,

The Uppertone needs about 1.5 x 1.5 metres, plus my manual wheelchair is 65cm in width, so a further 1 metre around the Uppertone is needed for access.

I have my Uppertone in our conservatory, so there is plenty of space, but if you don't have a room with at least 2.5 x 2.5 metres of space in it, you will be struggling. I personally would recommend 3 x 3 metres of space for comfort.

Regards

Simon

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[Apparelyzed]

Hi Madeleine,

Glad to be of help

I noticed you are in NZ, I spent 6 weeks in both the north and south islands at the begining of the year and had a great time. I was suprised at how accessable it was.

Is there an importer for the Uppertone in NZ, or do you have to order it direct?

Simon.

[Apparelyzed]

Thanks Madeleine,

Regards

Simon

[hillarymcarter]

Happy Birthday to you, Happy Birthday to you, Happy Birthday dear Simon, Happy Birthday to you! Just be happy that I am typing and not singing!!!!

[Apparelyzed]

Argggghhh!

What's happened to my screen, it's cracked!

Thanks

Simon

[Joed]

HAPPY BIRTHDAY, SIMON!!

[AHolland]

Do we need to call in the fire department for all those candles?

Here is a company close to me that builds equipment that I have used. It is pretty big, but works well for the serious work-a-holics. I use this equipement at least once a week or more and have found it to be well made. I just wish I could afford one myself.

http://old.equalizerexercise.com/

[snowy1012]

I am not a quadriplegic, but still I am confined to a wheelchair, I have DJD, which now, I need a bilateral hip replacement and amd suffering from Spinal Stenosis. I'm not really too sure if I'll be able to walk again, even after the surgery. ( this is my biggest fear and I'm telling you guys) but anyway, i've been working out from my chair, with weights, and tension bands. I've alreadly delveloped upper body muscles, I then transfer to the couch, to do crunches tons of them. So far so good. I think weights and bands are prolly your best bet. Good luck

[Bulky]

Weights, theraband (spelling?), VitaGlide and wheelchair rugby. Works for me and I turn 39 this year (been disabled for almost 4 years)!

[safety_sin]

Hello. I'm new to the forums.
My injury is at T12. I pretty much can do anything an able bodied person can do, except, of course, walk.
With that being said, I was wondering if you guys have any advise on working out the stomach area... or just a work out for a defined and muscular upper body. If that makes sense.
Thank You!

[kewlcatkez]

safety_sin, on Mar 30 2008, 08:37 AM, said:

Hello. I'm new to the forums.
My injury is at T12. I pretty much can do anything an able bodied person can do, except, of course, walk.
With that being said, I was wondering if you guys have any advise on working out the stomach area... or just a work out for a defined and muscular upper body. If that makes sense.
Thank You!

Hello Safety_sin,

Welcome to the forum. I hope that you feel "at home" here.

With regards to your q,

Please check out this excellent link!!
The following site http://www.physiotherapyexercises.com/ enables you to click on the level of fucntion you have, your general health and which areas you wish to exercise, and then advises on it. It is called PT exercises for people with SCI. It is a very, very good reference ( has illustrations/photos to guide). I went to the PT page. It enables you to click on the level of fucntion you have, your general health and which areas you wish to exercise, and then advises on it. It is called PT exercises for people with SCI. It is a very, very good reference ( has illustrations/photos to guide).
Whilst there I ticked boxes for a quad T12 and asked for general exercises, and you can target and ask for independent exercises or certain body parts/level of function.

Warm up, stretching and strengthening exercises can be catered to your function. Like I say above, the exercises on the Physio site may be better as you can target one particular area at a time. However, I have included some exercises below. I hope this helps. There are stomach targeted exercise, but there are also others too. This is because strengthening the other muscles will also have an effect on the abdomen. A few exercises include (but not restricted to):

every day casual exercise..LOL
Strapping/adding weight to your chair at home in order to increase load on muscles (if you use a manual chair) - be sure not to tip back and interfere with CoG too much!

Exercise bands to assist with stretching (hand control not needed, as long as you can put your arm through the loop). Passive motion of legs whilst toning up arms etc..

"Gentle Chest Press"...pectorals-chest, the Triceps- arm backs, the deltoids-shoulders

Using two cans of beans or other fairly weighty can, hold them shoulder height, facing them away from body so that they are parallel to the floor.

Next, squeeze the elbows and hands in toward the body, keeping arms at 90˚ ( so elbow to floor, hand up holding can)

make sure movements are slow and controlled, do 10 repeatitions, adding to them as you become more comfy with them.


"Bell ringer"
To improve the Back muscles ( lats, Trapezius) and the arm ( fronts-Biceps)

Get hold of a Pilates exercise band, or a length of rubber tubing.
Have the tubing secured over the top of a door, or at the ceiling if that is possible ( like at a beam)
If in wheelchair, place brakes on.
Grasp hold of the end of the band (loop it over hand) and grasp whilst facing forwards.
Bring hands to point wider than shoulder width
lean back to allow band/tubing to be inline with chest.
In a slow and controlled movement, pull tube/band down toward sternum so that elbows go out slightly behind you ( as if pulling a church bell, but more exaggerated)
Allow arms to go up to the ir original position.
Contract abdominal muscles as much as possible and keep as 'straight' as possible whilst doing all of this.

Holding a large can of beans or similar with both hands above your head, and bringing it down your body, arms outstretched and muscles clentched can also be done. It is esp useful when starting out with these exercises.

"ABDO Crunch" (rectus abdominous- Stomach front)

Use the Pilates band/rubber inner tubing again
Have 2 secured above the door again/or ceiling beam/similar, one each side of head
so that they dangle one just above each shoulder
Grab hold/loop arm thru the band
tense abdominals as far as possible, and crunch body as if to knees, against the band ( as that will be wanting to pull you up!)
Whilst keeping tension, and using the band sit back up, stopping just before you reach 'neutral'.

Above exercise can also be done by holding a can of beans above head each side at shoulder level and then doing the rest as above.


standing as exercise
Another thing to consider is a standing frame ( or similar). Care should be taken and if you have not used a standing frame before, or it has been a while since you did, it is best to seek an evaluation and ion some cases reinstate/start 'standing' in a frame under the instruction of a dr. This is due to the possible drop in Blood pressure (orthostatic hypotension OH**)
Standing is great for increasing and preserving bone density, circulation, spasms, tissue integrity, constipation, warding off contractures..etc etc..and gives a great cardio boost like a workout really..

Ok, I have waffled on far too long, I do hope this is off some use..Mainly it is low cost suggestions ( aside from the standing frame!). DO please check out the 2 link wayy at the top as it has diagrams and photos and you can select your exact areas to target and your function, etc...
Oh and if anything I have written is unclear, do let me know and I will try and explain.. The above may not be great if like me you dislocate a lot (I have connective tissue disorder as well as paralysis), though, so please don't injure yourself b/c of anything I said!


** OH -defined as when the systolic BP has a decrease of 20mmHg or more, or a reduction in diastolic blood pressure of 10mmHg or more, when the person's body position is changed from a supine (laying) position to an upright posture. In actuality, it is irrelevant if the person has any symptoms.


Take care,

K

Edited by kewlcatkez, 30 March 2008 - 10:37 AM.

[LuckyinKentucky]

My best luck always came from 10lb barbells... high reps will get you cut rather quickly.

[safety_sin]

Thank you sooo much!

[RONBATES#88]

HOW MUCH DOES UPERTONE COST