8 replies to this topic

[mjrcpd]

Hey it's me again Sorry for all of the posts but this site is new to me and what a huge resource!!! Anyway.........

I'm T10-11 and unable to sit up after laying on my back. Getting up from my back requires digging my elbows and turning to one side while pulling myself up. Do I have the muscles to be able to sit up as I did prior to becoming injured? Or are the muscles needed to sit up now paralyzed and unable to be strengthened? Thank you once again for your responses. Happy New Year

[dave420atya]

Exercise and practice ! it takes time but you should have that ability from your level of injury. Your muscles that still work will take time to adjust to their new roll in your body's activities. The big thing is exercise . Good luck . never give up!

[BillS]

I think it will all depend on your own personal situation. As a T8 I tried but could never sit up without some form of help other then my abs. I just don't have enough use of my abs to do it since I cut out right at the bottom of my ribcage.

T11? Maybe? Only you can tell for sure.

[kewlcatkez]

Hi,

If you haven't got other issues which may be preventing you from exercising, then there are a couple of gentle ones which can be done at home to like Dave420atya says, strengthen the muscles you have ( the pectorals-chest, the Triceps- arm backs, the deltoids-shoulders)


"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.


I hope these give you some ideas. Once you are stronger, and with practice, things will become easier.


I personally have not got a lot of strength mainly due to my dislocating on minimal trauma. In order to get upright off the bed, I find that I have to sort of roll over to my side and then gradually push myself up with my elbows and then arms. If I rush, I have my shoulder or elbow coming out, and if I roll directly at my hip that dislocates.. so slow is best. You may also find that you are slower at first, but as long as you get there thats the main thing! Don't be hard on yourself!

I am sure the others will be able to advise you more,

Take care,

K

Edited: HAPPY NEW YEAR!!

Edited by kewlcatkez, 01 January 2008 - 05:50 PM.

[dave420atya]

Kewlcatkez , you are always full of such good advise and info . I'm glad we have you and your input. It must be the nurse in you.

[kewlcatkez]

 dave420atya, on Jan 1 2008, 06:12 PM, said:

Kewlcatkez , you are always full of such good advise and info . I'm glad we have you and your input. It must be the nurse in you.

Hi Dave420atya,

Thank you so much for your lovely compliment! Like the greatest majority of posters here, I try and impart what I have learnt/experience whilst at the same time learning stuff myself. Yeah its definitely the nurse in me, eek. I am always worried that my replies will be taken in a different light than I mean them to be. You have made me feel great!
Thank you!

HAPPY NEW YEAR!

Take care,
K

[russ1]

If it's just getting up off your back without rolling that you want to do you could do the same as me. Reach down with hands and grab your arse cheeks, you should be able to get enough purchase to pull your upper body up so you can get up to a position where you're on both elbows from which point it's easy. It can be done like that - I usually just cheat and grab a handful of sheet or the edge of the matress which makes it easier - usually negating the mid point of elbows. If my spasms are bad I have to roll to get up but otherwise I usualy do it as described above with no use of abs at all (T2 complete), if you have a few abs then it'll be easier and practicing this method will stengthen them and over time will make it easier and easier

[RacingAxe]

Getting into a sitting position should get easier over time. Just like everything else, technique plays a big roll. As a T-11/12 I'm somewhat frustrated in being able to accomplish a sit-up. My glutes spasm and my hip flexors can't overcome as they are weaker than before.

[Ches]

Im with Russ on this one.. if you just want a quick natural looking way to sit up just grab a handful of something and pull. Exercise is great, but i dont think reaching a point where u can sit up only using ab muscles is very realistic. Maybe I'm thinking too much into it, but it seems like the actual act, a sit up, requires a lower body to hold u down. I try and try to do them myself but I just cant. The lower body is too lame to help hold ur hips down and in place. Dont give up.. you'll end up finding a new way to do it. And,,,,. I suggest you watch other people. Its easy to forget how you used to do things...(move and get around)