Car accidents, gunshot wounds, sports and falls are the most common causes of spinal cord injuries, according to the National Center on Physical Activity and Disability. When you sustain such an injury, you may lose mobility depending on the extent of the damage. Once the injured area is stable, it's wise to participate in an exercise regimen to help you function at your highest level. Before you start, consult a doctor who specializes in spinal cord trauma.
Shoulder Exercises
The Ohio State University Medical Center recommends a few exercises to stretch your shoulders. The shoulder shrug includes elevation and depression. Lift your shoulders up toward your ears and return them to your starting position. Push them downward and bring them back up to starting. Do a total of 10 repetitions up and down. Rest for a few seconds and roll your shoulders in a forward motion 10 times. Rest and roll them backward 10 times. Do this and other post-injury exercises three to four times a week.
Hand Exercise
This exercise helps you manipulate things with your hands, according to PhysiotherapyExercises.com. Sit next to a table with a plate on it. To pick up the plate with one hand, put your fingers under it and your thumb on top. Cup your hand as you lift the plate. If you have trouble performing this exercise, use a lighter plate or have the plate placed closer to you. If it's easy to master, use a heavier plate, move it farther away or put some small items on it such as grapes.
Arm Curls
These arm curls give you practice flexing and extending your elbow, according to the University of Ohio. Sit with your arms at your sides. Bending one arm at the elbow, raise that hand to touch your shoulder. Return your arm to your starting position and do a total of 10 repetitions. If you feel pain during this or any other post-injury exercise, stop performing it. If you can't do this exercise on your own, a helper can guide you. She will hold your bent arm above the elbow with one hand and your forearm with the other hand. She should lift your arm to your shoulder and lower it gently.
Heel-Toe Walking
PhysiotherapyExercises.com suggests this exercise to help you walk with your feet closer together. Stand on a line on the ground and walk by putting one leg in front of the other one. The object is to stay on the line with each step. If you find this hard, have a helper make the line thicker or give you a support you can hold as you walk. If it's very easy to do, use a thinner line or add another activity such as nodding your head as you walk.
Member Comments