Therapy and Exercise
Physical therapy and exercise are an important part of recovery for an SCI patient. I try to exercise between 1 1/2 to 3 hours every day. It helps to keep me healthy and also to work toward my goals of walking again and to gain more functionality in my arms and hands. I'm sure I've missed a few things, so I will try to update the list from time to time. Click here for a gallery of exercise photos.
OCTOBER 1, 2002
EXERCISE EQUIPMENT
Ride spinning bike one-hour every other day. Click here for a short video.
Hand Cycle - 5 4-minute sets every other day. (2 minutes forward, 2 minutes backward)
Treadmill/Lite Gait - 4 5-minute sets three times a week. At the end of these sets we lower the harness and I do three sets of squats, and then stand for three 1 minute intervals. Click here for a short video.
MAT EXERCISES
Trunk Twists - three sets of 20
Bridges (or butt raises as we like to call them) 3 sets of 30
Unassisted sitting on edge of mat - 3 sets of 1 minute
CHAIR EXERCISES (performed in wheelchair)
Standing - with assistance from Lois, I stand up from a sitting position while she holds me up underneath the armpits. I support my entire weight for 30 to 60 seconds and then sit down. We usually do this five to ten times a day.
Leg extensions (with theraband used for resistance) 3 sets of 20
Ankle Raises three sets of 20
Bicep Curls with arms at side of chair - 2 sets of 10
Tricep Extensions (Lois provides resistance) 3 sets of 15
Arm Wrestle with Lois (she lets me win) 3 sets of 15
Trunk Strengthening -Bend over with arms extended to the floor and raising myself back up - 5 repetitions
PHYSICAL THERAPY
I'm using a device called a Shuttle. It's similar to a Total Gym.
Leg presses - 3 sets of 20 on each leg, then both together
Calf raises - 3 sets of 20
JANUARY 4, 2003
I just added a new piece of equipment to my arsenal. It's called a SMITH 3000. It's basically a multi-gym with a removable bench, which allows me to do various exercises right from my wheelchair. I'm currently doing bench presses, overhead presses, pulldowns, and chest flies for upper body. I'm not using very much weight, plus I need a lot of assistance with the bench presses and overhead presses. I can also do leg extensions by transferring to the bench.
FEBRUARY 12, 2003
Just started going to the local YMCA to use their pool. It's the only pool in the area with a chair lift. The staff has been very helpful. Currently, Lois and I are going to the pool twice a week. The routine we've developed goes something like this: 15 minutes walking, 15 minutes of standing and doing various arm exercises, 15 minutes floating on my back doing abdominals, leg kicks, and arm extensions, and finally 15 more minutes of walking.
If you would like to see a video of me walking in the pool, click either one of these links:
Short Video - suitable for dial-up connection
Longer Video - suitable for broadband (cable or DSL)
MAY 12, 2003
My physical therapy and exercise program has changed a lot over the last few months. Here's an update.
One of my main goals is to walk again. My focus for the last year has been on using the Lite Gait along with a treadmill. Since the end of December, I also have been working on totally supporting my own weight by standing and holding on to a bar for balance. Initially, I could only stand for about three minutes. I've now worked my standing sessions up to 30 or 40 minutes. About a month ago, I purchased a platform walker. This device has four wheels for mobility and has padded armrests so I can use my forearms to help support my weight. I've been using it about three or four times a week and I already have worked up to 45 minute walking sessions. It rolls very easy, so I need to have someone in back of me for stabilization and safety.
I'm still doing pool therapy, but my therapist has recommended that I do most of my therapy on land. I enjoy the pool, so I'll probably continue to do that once a week.
Another major goal is to feed myself. I can move my arms and I have some hand function, but I still can't touch my face. Well, that's not quite true because I have touched it about 10 or 12 times in the last year. It's a rare occurrence, and it totally fatigues my muscles. So, I've been doing assisted exercises to help strengthen my biceps and my shoulders. I'm focusing on function rather than traditional arm and shoulder exercises. The problem I have with my arms is that they are very fatigued after my workouts. I usually have to take two day breaks between arm workouts. Hopefully, my strength and endurance will improve with time.
About three times a week, I do some therapy in the prone position (lying on stomach). This position was very difficult for me at first, especially since I cannot rotate my neck because of the cervical fusion. I finally found some cushions that were designed for massages in the prone position. They consist of a four-inch cushion for the upper body, a square pillow with a hole in it for the face, and a round bolster to support the ankles. At first, I just laid their for as long as I could tolerate it. At the very least, this position would help loosen secretions in the lungs. The next step was to try to raise my upper body with my arms. At first, I could only push up a couple of inches. I've now gotten to the point where I can do a full arm extension several times. I also do hamstring exercises in this position. Lois bends up one leg at a time and lowers it slowly while I try to keep it up. We do three sets of eight on each leg. I'm almost to the point where I can hold them up myself at a 45 degree angle.
The prone exercises have progressed to the point where I can now support myself on my hands and knees. I can even do a few push-ups in this position! My therapist works on my trunk strength by gently pushing me in all directions while I do my best to stay locked in position.
OCTOBER 5, 2004
Wow! It's hard to believe that it's been a year and a half since I've updated this page. For those of you who have been coming here looking for updates, I apologize.I have a very full schedule these days, and it's hard to find the time to work on this web site.
Rather than trying to describe my exercise program, I have put together a few videos. These should give you a good idea of my progress. Click here for a gallery of videos.