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  • Any ideas

    I am a T8 and looking for any good workout ideas or tips for a good workout around the house.
    Also I have been doing sit ups but I cannot go all the way up, any advice?

  • #2
    hey , check out my article on squidoo...link is below.....there are basic exercises for at home for major muscles....using dumbells, ankle/wrist weights/ pulleys... if u dont have these, u can find em on the page also so u can see what u need......hit me up with any questions on a workout... steve

    do crunches, not situps if u want to strengthen your abs.....when u do a sit up, psoas muscles are the primary muscle being engaged and not your abdominals.
    Last edited by roc21; 03-20-2011, 06:21 PM.
    - Rolling Thru Life -

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    • #3
      In terms of sit-ups.......if you are doing it alone then maybe invest in a medicine ball? That may help you sit-up all the way?

      Alternatively, get your PT or trainer to get a broomstick and provide you assistance in the quiet spots in your range of motion.

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      • #4
        Try to do what you can to increase your core strength. I use a weight bench and hold a weight bar and twist side to side. Free weights are the way to go for overall arm, shoulder, and back muscles.
        If I was meant to have wheels under my ass, what the hell are these legs for?
        http://www.facebook.com/profile.php?id=1455040496

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        • #5
          NCPAD recommendations

          NCPAD (National Center on Physical Activity and Disability) http://www.ncpad.org/

          SCI Paraplegia Quick Series Booklet
          US $4.99



          NCPAD Exercise Guide for Individuals with SCI (paraplegia)


          Warm-Up

          Arm Swings
          Shoulder Rolls
          Arm Circles
          Chest Fly
          Lateral Raise
          Biceps Curl
          Punching Bag
          Cross Punch
          Push Down
          Rope Climb

          Strength Exercises for T1-T6

          Seated Row with Elastic Resistance Band
          Reverse Fly with Elastic Resistance Band
          Chest Press with Elastic Resistance Band
          Internal Rotation with Elastic Resistance Band
          External Rotation with Elastic Resistance Band
          Shoulder Press with Elastic Resistance Band
          Lateral and Front Raise with Weights
          Upright Row with Elastic Resistance Band
          Biceps Curl with Weights
          Triceps Extension with Body Bar or Weights

          Strength Exercises for T11-L4

          Abdominal Crunch
          Straight Leg Extension
          Quadriceps
          Hip Adduction
          Gluteus Maximus, hamstrings and quadriceps

          Strength Exercises for L5-S5

          Prone Leg Curl

          Flexibility/Cool-Down

          Neck Rotation
          Lateral Neck Flexion
          Forward Neck Flexion
          Shoulder Roll with Depression
          Posterior Deltoid Stretch
          Anterior Deltoid/Bicep Stretch
          Triceps Stretch
          Trunk Rotation
          Lateral Trunk Flexion (side stretch)
          Chest Stretch with wall or doorway
          Chest Stretch with hands clasped behind
          Wrist Flexion/Extension
          Hamstring Stretch
          Side-Lying Quadriceps Stretch
          Assisted Calf Stretch

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          • #6
            Thanks for sharing this information !

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            • #7
              Sit ups are really overrated and unhealthy. It puts enormous strain on your neck and back and doesn't target your abs as much as you may think.

              Crunches are the safest and best way to target your abs.

              Ask any PT or excercise instructor.

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              • #8
                Originally posted by Matt42 View Post
                I am a T8 and looking for any good workout ideas or tips for a good workout around the house.
                Also I have been doing sit ups but I cannot go all the way up, any advice?
                I am a T8 and there is no way I could do a sit up. My favorite exercise is dips, its pretty easy to setup parallel bars that you can roll between and do dips from your chair. Its a great exercise that works pretty much all the muscles you need for transferring.

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