[noone]

hi everybody
exercise helps to stay healthy.but how can a quad exercise?

[firemaiden]

Hi. Here's a link to an american site and if you search on the forum you will find advice from others on exercise. Hope this helps a little.

http://www.gpk.com/upprtone.htm

[kewlcatkez]

Hello,

Do look into Access to recreation - a site which houses info on beach chairs, swimming lifts/aids and basically lots of assistyive devices to outdoor recreation..

However, for low cost exercise ideas:

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).

Warm up, stretching and strengthening exercises can be catered to your function. A few Tetra/quad or limited upper body 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 wrist weights insitu, (or cans of beans if have hand function), hold arms 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 if applicable)

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.
Place arms through band so it is at area just above wrist- loop it over hand ( or Grasp hold of the end of the band and grasp whilst facing forwards if have hand function to do so). So that there is tension,
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 using arms ( or hands if able) 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.

Using wrist weights again, (or Holding a large can of beans or similar if able) with both hands together 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
Loop arm thru the band ( or grab loop if have hand function to do so)
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.

Of course ability to 'clench' muscles etc is dependent on level of function. IT is also dependent upon strength. Tetra/quad's with a complete injury are able to increase muscle mass and bulk by doing the above "passive type" exercises which have the benefit of actively exercising the (function) areas you do have.
Not everyone will be able to do all, but even if one type of exercise is mastered, it can be tailored and changed slightly to vary the routines and increase strength.

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, 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

This post has been edited by kewlcatkez: 25 February 2008 - 10:59 PM

[kewlcatkez]

Hello again,

I went to the PT page: 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).
Whilst there I ticked boxes for a quad C4/5/6 and asked for general exercises, and the following ( if it worked) is the result. Of course you can target and ask for independent exercises or certain body parts/level of function.

Hope this works:

obviously didn't! LOL

Here goes again:


I give up! I will try and save it as a different format so it can be reproduced here..

K

This post has been edited by kewlcatkez: 26 February 2008 - 01:52 PM

[noone]

[size=7][color=#000099]

kewlcatkez, on Feb 26 2008, 01:32 PM, said:

Hello again,

I went to the PT page: 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).
Whilst there I ticked boxes for a quad C4/5/6 and asked for general exercises, and the following ( if it worked) is the result. Of course you can target and ask for independent exercises or certain body parts/level of function.

Hope this works:

obviously didn't! LOL

Here goes again:


I give up! I will try and save it as a different format so it can be reproduced here..

K

thank you so much,again lol.even after 35 years in a wheelchair i don't know everything.
this site is great and i feel that i'm not alone.especially you.responding fast and caring.
again thank you so much. noone

[kewlcatkez]

noone, on Feb 26 2008, 06:13 PM, said:

[size=7][color=#000099]

kewlcatkez, on Feb 26 2008, 01:32 PM, said:

Hello again,

I went to the PT page: 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).
Whilst there I ticked boxes for a quad C4/5/6 and asked for general exercises, and the following ( if it worked) is the result. Of course you can target and ask for independent exercises or certain body parts/level of function.

Hope this works:

obviously didn't! LOL

Here goes again:


I give up! I will try and save it as a different format so it can be reproduced here..

K

thank you so much,again lol.even after 35 years in a wheelchair i don't know everything.
this site is great and i feel that i'm not alone.especially you.responding fast and caring.
again thank you so much. noone

Hello Noone,

Thanks

I will try and reproduce that page I was doing earlier, but its not integral as you can get the info from the site yourself. I think the animated pictures are great. Apparelyzed is great I agree, so supportive..I have been using that PT site for ages to try and find something my joints can handle...I am glad its useful and hope it helps,

Take care,

K