Spinal cord injuries typically result in a degree of loss of motor function or sensation. What type of injury and where it is located can determine the severity and physical limitations. Once you have recovered from a spinal cord injury, exercise is an excellent way to maintain health and well-being. An exercise program can range from mild to progressive and should include multiple forms of exercises. Consult your doctor before beginning.
Cardiovascular
Even though the legs are often the most affected by a spinal cord injury, aerobic activity for cardiovascular fitness is still possible. Circuit and interval training are good ways to sustain heart rate and blood pressure to reach aerobic levels. Circuit training involves switching back and forth from weightlifting and aerobic exercise such as an arm-bicycle ergometer. Interval training is a combination of workouts and rest. Other aerobic exercises can include rowing machines and treadmills adapted for wheelchair use, swimming and wheelchair sports.
Breathing
Breathing is an important exercise to practice since decreased respiratory function can cause respiratory infections, congestion, shortness of breath or rapid breathing, according to the National Center on Physical Activity and Disability. To help increase your lung capacity and expansion, start with a set of four breathing exercises twice in the morning and twice at night -- this will make it easier for you to take deep breaths. To perform a breathing exercise, take a deep breath and hold for five seconds. Slowly breathe out. Take another deep breath as fast and as much as you can. Exhale as fast as you can. Take a deep breath and hold it, followed by another deep breath, hold it and finally take one more deep breath and then slowly exhale. Take yet another deep breath and while breathing out, count out loud as long and as fast as you can.
Range of Motion
Range of motion exercises help maintain flexibility to avoid pressure sores, pain or injury. Muscle tightness in the chest, shoulder and hip can develop from muscles shortening and weakening from sitting for extended periods of time. Range of motion exercises should be done in smooth motions and held for a count of 10. To perform the leg rotation, lie flat on your back while your assistant places one hand on the top of your thigh and the other hand under your thigh. Gently roll the leg from side to side. Repeat this with your other leg. To perform the hip extension, lie on your back with your legs straight. Your assistant will lift your leg until it is in the upright position and with one hand on the knee and the other under the calf, push the leg toward your chest. Repeat this with your other leg.
Strengthening
When doing exercises to increase muscle strength, performing many repetitions with smaller weights helps build muscle tone -- while fewer repetitions with larger weights builds bigger, stronger muscles. It is important to make sure you are stabilized so you are working only the muscles you are targeting, according to the Craig Hospital website. Do not lift too much too soon and use assistance if needed. To build muscle strength start with a weight you are comfortable with and do 10 to 12 repetitions for two or three sets. Lifting mild to moderate weights using the full range of motion helps decrease the risk of injury. Strengthening equipment can include multi-station weight machines, free weights or weights that can be attached to the wrists or ankles.
