Being confined to a wheelchair due to a spinal chord injury can have its limitations when it comes to working out. However, with the right mix of equipment and a creative mindset, you can accomplish a great deal in terms of strength, endurance and flexibility, not to mention muscle size and definition.
Cardiiovascular Exercise
Cardiovascular exercise is essential for heart, lung and circulatory health. Cathy Warns, PhD, of the University of Washington's Department of Rehabilitation Medicine advocates exercises like wheelchair pushing and arm ergometry for both cardiovascular conditioning and muscular endurance. You probably used a UBE, or upper body ergometer in rehab, but there are wheelchair-friendly gym versions available like the Schwinn UBE that allow for a more vigorous workout. Other equipment like the Nu-Step can be adapted for upper body activity. Arm-propelled recumbent bikes, or handcycles, are a common sight at races like the Wounded Warrior or Challenge Alaska, and can be customized. Heather Plucinski of Challenge Alaska says of the handcycle, "It's a great piece of adaptive equipment that allows people to get outside."
Cable Pulley Exercises
The American College of Sports Medicine recommends resistance training twice weekly for all adult Americans. One of the most adaptive types of equipment is a cable-pulley unit that can be set at various levels like the Life Fitness Dual Adjustable Pulley Console. The unit is extremely chair-friendly and versatile, allowing for a wide variety of push and pull exercises from all angles. Resistance tubing is also very versatile and, used creatively, can virtually duplicate any exercise you can do on a cable machine.
Freeweight Exercises
A good set of dumbbells in a range of weights for different exercises is a worthwhile investment. The advantage of dumbbells is they don't take up a lot of space and they can be used just about anywhere. Adjustable-resistance dumbbells take up even less space, but having to change the weights each time you do a new exercise can be a pain. The limitations of dumbbells is that your chair can get in the way, restricting body position and making it difficult to move your joints through their full range of motion. A medicine ball can be useful for duplicating sports movements and maintaining joint mobility.
Abdominal Exercises
Depending on the level of your injury, executing abdominal exercises ranges from challenging to impossible. Try activating the rectus abdominis with a cable crunch by backing your chair up to a cable machine and pulling the cable downward as you crunch forward. A medicine ball trunk rotation from side to side activates oblique muscles. Dumbbell lateral flexion, or side-bends, also activates oblique muscles.
Some Workout Tips
Always do resistance training exercises in a controlled fashion, moving joints through their full range of motion and breathing rhythmically. Use a spotter when lifting heavy weights or attempting difficult maneuvers. Select a balance of push and pull exercises to promote joint health and stability.
Member Comments