If you suffer from paraplegia, there's no reason you can't live a long and healthful life. Paralysis in the lower extremities does come with the risk of numerous other health problems, including cardiovascular disease and overuse injuries of the upper extremities, but according to the Center for Disease Control, regular physical activity can reduce the likelihood and the effects of these problems.
Arm Ergometer
The arm ergometer is basically a bicycle for the upper body. Depending on the variety, paraplegics can either transfer themselves onto the seat of the machine or pull their wheelchair up to the machine and exercise in their chair. By grasping the handles that are situated at roughly chest height, you rotate your arms in a clockwise or counterclockwise direction, increasing heart rate and achieving a cardiovascular workout. Due to the smaller muscles of the upper body, expect to become fatigued relatively quickly. Aim for 20 to 30 minutes of "cycling" at least three times a week to maintain cardiovascular fitness and ward off cardiopulmonary disease.
Recently the arm ergometer entered the world of popular group fitness in the form of Krankcycling. These special cycles are designed to mimic popular group cycling classes, but focus on using the upper extremities. If you enjoy working out in a group, call your local gyms to see if Kranking has come to your area.
Shoulder Exercises
Without the use of the lower extremities, upper body strength becomes an important factor contributing to quality of life for paraplegics. The Center for Disease Control notes that the failure to maintain upper body strength can lead to decreased functionality. Particularly when using a manual wheelchair, shoulder strength becomes important for transferring yourself from your chair to your car or bed and for propelling yourself along in your chair.
Dumbbell exercises like the lateral shoulder raise, shoulder shrugs and shoulder press all target areas of the deltoid muscles in the shoulders. Be sure to listen to your body, though. Pain experienced in the shoulders could lead to rotator cuff injury and could limit mobility. Allow yourself rest, and be sure to see your doctor if pain continues.
Chest and Back Exercises
Chest and back muscles are the largest muscle groups of the upper body. Maintaining strength in these areas will contribute to increased metabolism, will assist with functionality and will help sustain bone density within the upper extremities, warding off osteoporosis, a common secondary disease of individuals with spinal cord injuries.
Exercises that work the back, particularly the large latissimus dorsi muscle, include the lat pull-down, dumbbell row and reverse dumbbell fly.
Exercises that work the chest include the bench press, incline press and dumbbell fly.
References
- Center for Disease Control: Proceedings: First Colloquium on Preventing Secondary Disabilities Among People with Spinal Cord Injuries
- American Council on Exercise: Ace Get Fit Back Exercises
- American Council on Exercise: Ace Get Fit Chest Exercises
- American Council on Exercise: Ace Get Fit Shoulder Exercises
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