Paraplegic Excersize advice

**bradjhicks** · 03-01-2012 11:48 PM

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I hope I am positing this in the correct place. I'm an incomplete para. I can walk with 2 elbow crutches but only for short distance as I am a combination of very unfit & don't feel comfortable in public on the crutches. I had a motorbike accident that resulted in my L2 vertebrae bursting.

I would like to know some exercises I can do to improve my balance. I cannot stand unaided unless I am bent at the knees (which I don't fully understand)

I don't have any meat on my bum and would like to get some muscle activity there but all the exercises I have seen would require me to stand (squats, lunges etc). I walk on my treadmill have an exercise bike and a multi gym but these don't seem to work the "little muscles". The other area I think needs improving is my hip muscles. When I sit on the edge of my bed and try and lift my leg, bent at the knee, the bottom part of my leg pulls inwards. I have looked up hip muscle exercises and found an exercise where I lay on my side and try and lift my away from my other leg. I can't manage this and would appreciate some exercises that work the hip muscles indirectly.

I hope that made sense, it's difficult trying to write and describe the above! I would really appreciate your thoughts and thank you for taking the time to read this.

Brad

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MJ_RuLZz!!** · 16-01-2012 11:50 AM

Hello Brad

Hope this helps you a little bit.... well u need to strengthen your upper body muscles.Your upper-body strength will naturally develop as you move and maneuver with your wheelchair when self-pr0pelling. Target specific muscle groups to make sure your upper body receives a balanced workout. Lifting free weights or working with cable pulley machines is a way to build specific arm, back, core and shoulder muscles. The sitting pushup increases your entire upper-body musculature. At the same time, the sitting pushup momentarily takes pressure off your buttocks, something you need regularly. Hold the arms of your chair, and push yourself up, holding the position for about 10 to 20 seconds. Lower and repeat 10 times. Include sitting pushups in your regular workout routines, and perform them two or three times through out the day, everyday.
Also have u tried Straight leg Raising exercise(SLR) ? lay flat on ur table/floor/bed(not with a soft spring mattress) with both legs straight and your feet close together. Then bend one knee until the sole of your foot is flat on the floor and lift your other leg off the ground until your heel is about eight inches off the support. Lower your leg slowly until you return to the starting position.... would advise 10 repetitions only for the mean time ..... then repeat the same exercise for ur other leg

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