Exercise and Spinal Cord Injury - University of Washington
网页Exercise must be vigorous enough to be beneficial. The goal is to work hard enough to reach 50-80% of peak oxygen uptake, but most of us don’t have a way of measuring that. Heart rate alone may not give you a good measure if you have a spinal cord injury. Instead, try one of these methods: The talk test.
网页Tie a knot in the end of the band and shut the knotted end in a door. This allows you to adjust the height for different exercises. Choose a resistance that you can do for 2 sets of 15 reps If it’s too easy: Move farther away from the wall, or. Use the next highest resistance band If it’s too difficult: Move closer to the wall, or.
网页Exercises are to be performed 3 times per week. Allow one rest day between each exercise day. You may divide the exercises into groups and perform them at different times. For example, in the morning perform 1⁄ 2 the exercises and in the afternoon perform the other 1⁄2 OR one day perform 2 groups of exercises
Fitness after Spinal Cord Injury - University of Washington
网页2007年5月8日 — Upper extremity (shoulder and arm) overuse injury. This can often actually be improved with appropriate regular exercise. But if you already have significant pain or a known upper extremity overuse condition, you should begin your program under the guidance of a PT who is knowledgeable in these problems. Skin breakdown.
Fitness after SCI: How to Get Started - University of Washington
网页Some chose traditional exercise (exercise videos, upper extremity ergometry, mat exercises, bed push-ups, wheelchair arm "dips," using a standing table or a walker), sports (skiing, target shooting, swimming), or lifestyle activities (housework, gardening, arm movements during television, painting), or a combination of these.
Protecting Your Shoulders and Staying Healthy After Spinal Cord …
网页2012年4月10日 — Gagnon, D. et al. Electromyographic patterns of upper extremity muscles during sitting pivot transfers performed by individuals with spinal cord injury. J Electromyogr Kinesiol.2009;19:509–520. Gellman, H, et al. Late complications of the weight-bearing upper extremity in the paraplegic patient. Clin Orthop Relat Res.1988;233:132–135.
网页Shoulder Self-Stretching Exercises Perform these stretches _____ Upper Trapezius Drop one arm to the side of your chair and push the shoulder down while gently bending the head towards the other side with the other hand. Avoid turning the head during the stretch. Hold stretch for 30 seconds, then repeat with the other side.
网页Begin by sitting with your back supported against the wall, and your legs straight out in front of you. Bring your left leg up and place your left foot across your right thigh, allowing. your left knee to drop down to the outside, toward the bed. This will stretch the inside of your thigh. Do 2 repetitions of 5 seconds each.
网页Place your hands under the knee and ankle (same as hip flexion starting position) Bring leg out to side while keeping knee straight. Repeat ___ times. Straight Leg Raise. Place one hand under the ankle and the other hand just above the knee. Keeping the knee straight, lift the leg until you feel tension. Reposition yourself with the foot on ...
网页Assisted Shoulder Stretching Exercises Upper Trapezius -OR- Drop one arm to the side and depress the shoulder while gently bending the head towards the other side. Or have someone assist to gently stretch Avoid rotating the head during the stretch. Hold stretch for 30 seconds, then repeat with the other side.