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3 types of exercises that can help you if you have a spinal cord injury:
1. Stretching
Stretching is important for people with spinal cord injuries to prevent and alleviate tight muscles and joints. All main muscle groups should be stretched as part of a thorough flexibility routine. Your shoulders, hips, knees, and ankles should be your main areas of attention as they are frequently tight after injury. You can stretch on your own or with assistance from a trainer, therapist, family member, or friend. Even daily stretching sessions can be beneficial for certain spinal cord injury sufferers. First, spend at least 30 seconds gently stretching each muscle group. Consider stretching both before and after strength training and cardiovascular exercise.
2. Strength training
The main muscle groups that you can control should be the focus of your strength training.
Strength training exercises include:
* Trunk push-ups
* Cross fit balance work
* Isometric back exercises
* Spinal twists
* Lean in all directions
* Lower-body twists
Each person’s muscles will be different according to their injury. Plan to complete each exercise at least 10 times in the beginning (10 repetitions = 1 set). Take a brief rest. Every set should be repeated one or twice. Strength training is most effective when you push yourself until you need assistance to complete another exercise.
3. Aerobic workout
Cardiovascular health benefits of aerobic exercise are highly helpful. Aerobic exercises include:
* Cycling by hand
* Rowing
* Exercise in circuits
* Swimming
* Wheelchair basketball game.
* Briskly pushing your wheelchair (if you use a wheelchair)
The “talk test” can be used to determine how intense your workout is. The test is pretty simple. You should be able to talk while exercising at a moderate level, but not sing. Also, you shouldn’t be able to speak for more than a few sentences without pausing to take a breath if you are engaging in vigorous-intensity exercise.
Lastly if you’re having spinal cord injury, you cannot maintain your fitness just by a normal everyday routine. Regular exercise can help you lower the chance of developing any health issues after the injury. Also, ask your therapist to recommend the exercises that are ideal for you based on the position and level of your injury.
