I've been injured for many years, use a power chair. Always trying to do better and even now still see progress. I read through a couple posts on this forum and can tell that some of you are like me, still hopeing and still trying and still believing.
My goal isn't to do this or achieve that, it's simply to do whatever is possible for me to do. Which is a lot more than I have already. It will take hard work and probably tears but it is possible.
I'm doing what I can on my own and with the help of my wife. We both work all day so I don't get to do as much as I'd like because at the end of a long day it's not always easy to workout. But I keep it pretty steady.
But sitting in a wheelchair, all of my limbs and core and movements have the ability to improve and strengthen and in doing so to improve the quality of my life and independance and also attaining the ability that I know is possible. But in this situation and with these wide and complicated yet simplistic goals in mind, where should someone like me start? I see plenty of intense and good looking therapy programs on-line that sound wonderful and like where we all need to be. And they might be great, but we can't all afford those. For someone at home like me that wants to do what I can, what part of the body, what movement, what should I try to strengthen and accomplish comfortably that will be a good foundation for everything else that I have to do? What is step 1?
abacoian...i can give my opinion but its by no mean a pro one..but it is based on experience rather...
Firstly i want to say how right you are that in believing that you can still build up strength at this stage. Too many people accept their Asia grading and its almost like being slapped with limitations.... Work those muscles and build them up and you will be surprised at how you can improve.
Set your longterm goal...then from this and then break them down into your short term goals.
There is no reason why you cant start to work on more than one muscle/muscle group. Your core is important..it will help with stability...i try to keep using/tightening my core muscles at many times of the day. You can practice this in your chair at any time....no matter what you are doing.
Did they explain in rehab how to do this..? the exercise will also help when you want to work with other muscles?
I think if you are going to set yourself a plan...then make it part of your lifestyle..with healthy eating too...a biggie is to consider weight...keeping a healthy weight is so so important...
First step: Evaluation Are you looking at an exercise regime that encompasses healthy eating/lifestyle? What do you want to achieve? develop core and stability? Strengthen muscles for mobility and independence? Think about how to improve cardio function ( will also help with breathing exercises)
Decide on these and any others than you think important and then start a plan.....
The more you exercise and build strength and endurance the better it is for you. I'm 3 years post injury and I still see improvements because I continue to work hard. I know people that just gave up hope and stopped doing their exercises and what do you know, they haven't recovered much.
Your positive mindset is great and I'm glad to hear that you're working hard! Keep doing what you're doing but remember not to over do it!
thank you for the feedback guys. Yes I would like to learn more about proper nutrition as well. Thankfully I stay slim but eating better I know is important. I'm not exactly sure the proper way to flex / hold the core muscles, do you just tighten them? Any instruction appreciated. Yes I believe any movement exercise is better than none. But also hoping to learn what has the best lasting benefits for improvements. Hang in there guys.
abacoian..what exercises have you kept up with over the years?...Over the next few days im going to do some threads on exercise so i will link it up for you
step 1 for me was getting pissed off not being able to do something - anything will do . . . and trying. It started off with getting out of bed in hospital, ( perhaps not my best idea ) although getting fed up with someones' finger up my ass, and deciding I was going to get onto a toilet regardless of advice seemed to work. From little things mate, even if it's only making a cold drink on your own - just be prepared to accept a lot of failures for each success, and give it another go . . .
step 1 for me was getting pissed off not being able to do something - anything will do . . . and trying. It started off with getting out of bed in hospital, ( perhaps not my best idea ) although getting fed up with someones' finger up my ass, and deciding I was going to get onto a toilet regardless of advice seemed to work. From little things mate, even if it's only making a cold drink on your own - just be prepared to accept a lot of failures for each success, and give it another go . . .
Oh the finger up the ass thing....ive had too many times... ....and now i just say no! lol
thank you for the feedback guys. Yes I would like to learn more about proper nutrition as well. Thankfully I stay slim but eating better I know is important. I'm not exactly sure the proper way to flex / hold the core muscles, do you just tighten them? Any instruction appreciated. Yes I believe any movement exercise is better than none. But also hoping to learn what has the best lasting benefits for improvements. Hang in there guys.
Ian
Hey abacoian, what do you mean be flex/hold the core muscles? Do you do any core exercises (sit-ups, etc) to strengthen your core muscles? Also, we have a "Weight Control & Nutrition" section with lots of great info so be sure to check it out here - www.inspiredsciforum.com/board/8/weight-control-nutrition-post-sci
abacoian..i do this exercise on my bed, lying on my back. I push down from my tummy (belly button area) so my pelvis area tilts a little and then hold..then let go. Do the exercise slowly....and repeat...this helped me lots and i practice morning and night every day
abacoian..i do this exercise on my bed, lying on my back. I push down from my tummy (belly button area) so my pelvis area tilts a little and then hold..then let go. Do the exercise slowly....and repeat...this helped me lots and i practice morning and night every day
Then try to just feel the weight come off your shoulders, even an inch is working your abs well.
Thanks Lara. Are you able to sit up from lying? And how's your trunk control when not leaning on your arms? I struggle with that.
abacoian, that is a goal of mine if at all possible. My injury level was T8-9, I may be closer to T10 now but since my month in Boston (Journey Forward), it drilled into me the importance of working hard to improve trunk control. It is possible! i may never be able to sit up from lying position on my own but I am going to work at it and defy dr's prognosis'. It all comes down to priorities also as I don't have that much free time since returning back to work three days per week. I work with a kinesiologist for two one-hour sessions at our local university gym, if I didn't have her, I would skip going to the gym too often due to fatigue or other excuses. Another good exercise for core control is to sit on a bosu ball or the Pilates discs. I had to go to a physiotherapist this winter after spraining my shoulder following a downhill skiing initiation gone wrong. ;-) if I can figure out how to put the video online, I could post the couple of the exercises she showed me. Warning: I won't be quitting my day job!
Thank you for the feedback, it is inspiring, it's hard to keep going after so long and sometimes you think it's not worth it. I do what I can on my own which isn't enough but much better than nothing. Videos would be great. I'm trying to record the exercises that I do hopefully to get feedback for more effective routines. Just how you know your trunk control can be better I believe that there are lots of scis that can be much better than they are but not much is ever expected of them. For myself I'm trying to find and figure out what and how I need to do to make the gains that I know I have the ability to, an hopefully along the way to help others see that they don't have to settle. I will check out the trunk exercises, thank you again.