schedule? muscle groups, how many times per week for progres

DJ I appreciate you always taking the time to respond. We are disabled yes, and we can accept that yes, but lately I'm realizing I don't have to act like it's okay for me to just be comfortable being disabled. I'm just trying to make any improvements possible, and that is how we are supposed to be looking at our disabilities. Whether it be a simple improvement or a great one, either will not happen without hard work, and it is worth it. To tell you the truth I hate the hard work that it takes and will take to make improvements, it gets tiring and weary and I'm lazy. But I must make myself. I've been going steady the last few months, had to fight some tears and feelings of giving up and thinking is it worth it. Just yesterday I saw improvements from the dedication, it is worth it.

So what are the major and important muscle groups? I'm trying to break things down to simplify my workout training. I'm not sure exactly how effective my workouts are as far as being done correctly, but I do my arms and shoulders, my back, recently started reclining my wheelchair and trying to do abs, when I get in bed at night I do abs as well so will try to only do one every other day. I do leg lifts with weights which is not enough for a full leg workout but it's something. And I walk once a day which I'm now alternating between the gait trainer and regular walker. I just started getting into a rocking chair and moving it with my legs. I would say with my walking my workouts are between 1 and 2 hours a day. At work I also do arm and leg and trunk movements while sitting in my chair.

Depending on what you work on and try to improve, you can probably do an effective exercise in 5 to 10 minutes. You can do it DJ.

I have heard of PW, a few hours away I think. Honestly I don't have the means to go to rehab, but that's okay.

I'm getting an idea of how to make an effective schedule.

Thank you DJ https%3A//soundcloud.com/rapzilla/nf-all-i-have%3Fin%3Dian-sands-729995590/sets/workout

I understand how you feel abacoian, it's one thing to accept our situation but it sure doesn't mean we're comfortable with it and have no problem living with it. Working towards recovery isn't easy and the changes happen slowly but it's nice when you do notice the change and realize the hard work is paying off. You call yourself lazy and I don't believe it!

As far muscle groups go, how good is your core strength/trunk control? That's the most important area to work on. If that's strong, it'll be easy to make everything else strong. As kilg0retr0ut suggested, it might be best to see a trainer who can assess you and give you some suggestions on what you should be doing. If you can't get access to one, I'll see if I can get the trainers from Walk It Off to come post some suggestion.

Haha no worries I'll see if there's anything they recommend but yeah find the best exercise for each muscle group and maybe work on a couple of them each day. If you want to setup a 7 day workout plan, create a chart on a word processing program or a spread sheet and list the days of the week in a row. Then for each column of any given day, put down the muscle groups you'd like to work on.

For core workout, what you're currently doing is best. Sit-ups, crunches, etc. Don't forget back exercises though!

Hello Abacoian,
I work out every other day. I have my own routine that works for me for my upperbody. Chest/triceps one day along with biceps, shoulders another day. I then work in pull-ups on off days and work core/balance. I religiously go on the standing frame glider everyday for at least a half hour or more . I am a T-10 complete and have a Lower motor injury. I really can't obtain any positive results in my lower area or legs. Nothing works so I do standing frame for a little cardio. Their is no documented evidence standing with a Sci injury helps bone density but I do it anyway. I had a bench made for me that is wider on one end. It helps me bench press and balance nicely. Try to use free weights. They are the best. They will help you gain a lot of balance over time and build muscles much better than machines. Machines are good too for isolation of muscles but free weights work a lot of multiple areas. Balance is one of our keys along with strength. Wish you well.