Spinal cord injuries can cause permanent disability or paralysis and there is no way to reverse the damage, but rehabilitation and treatments can help you. Your joints, ligaments, tendons and muscles need to be exercised if you have a spinal cord injury or they will stiffen and cause further body problems. Core exercises or range of motion exercises can help keep your body loose and prevent further problems.
Trunk Rotation
Have someone assist you with this exercise. Lie flat on your back with your legs straight. Have your assistant bend your legs and raise them towards your chest.
Advanced Option: Lie flat on your back with your legs straight. Have your assistant raise both of your legs at the knee until they are in an upright position. Have your assistant place both hands on your knees and rotate your legs from side to side. Hold each rotation for 10 counts.
Hip Extension
Have someone assist you with this exercise. Lie flat on your back with your legs straight. Have your assistant lift one leg until it is in an upright position. Have your assistant push your knee towards your chest with one hand on your knee and one hand on your calf and hold for 10 counts. Repeat with other leg.
Tilt/Release
Lie on your back with your hips and knees flexed over a pillow. To start, inhale and exhale. When you exhale, use your abdominal muscles to draw the front of your pelvis and your lower ribcage closer together. You want to create a gentle lengthening of your lower spine. Inhale and release back to starting position. Repeat this move up to eight times.
Arm Raises
Lie on your back with your hips and knees flexed over a pillow and arms down by your sides. Inhale and reach both of your arms over your head as far as you can, without lifting up the front of your ribcage. Exhale and slowly bring both arms back down by your sides. Repeat this move up to eight times. Reverse your breathing pattern and exhale to tighten your abdominal muscles when you lift your arms.
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