Home Strength Training Guide

8/3/2019 Home Strength Training Guide

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HOMESActive

For people with Paraplegia

HOMESTRENGTH-TRAINING

GUIDE

SCI Action Canada


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SCI Action Canada. (2011). Active Homes: Home Strength raining Guide or People with Paraplegia. Burlington, ON: Eagle Press


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TABLE OF CONTENTS Page

A ] Introduction B ] Warm-up 7

C ] Resistance raining Exercises 8-22

Back Row 8

Shoulder Press 9

Lat Pulldown 10

Bicep Curl 11

ricep Kickbacks 12External Rotation 13

Internal Rotation 14

Additional Exercises 15-22

D ] Stretching Exercises 23-25

Lateral Neck Flexion, Upper Back Stretch, Seated wist Stretch 23

Additional Stretching Exercises 24-25

E ] How Do I Reach My Goal? 26-28How do I increase the diculty? 26

What should I do? 26

Intensity Classication System Chart 27

How should I plan my exercise sessions? 28

Weekly exercise plan worksheet 28

F ] Helpul Resources 29-30


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A ] INTRODUCTION

Tis guide serves as a resource manual or individuals with a spinal cord injury who want toincorporate regular physical activity into their daily lives.

Te Physical Activity Guidelines or Adults with SCI, released by SCI Action Canada in 2011,are the rst evidence-based guidelines to be developed specically to support people with SCIin living healthier, more active lives. Tey state that to improve tness, healthy adults with SCIshould participate in at least 20 minutes o moderate-to-vigorous aerobic activity at least twotimes per week, as well as strength training exercises at least two times per week.

Tese guidelines are appropriate or all healthy adults with chronic SCI, traumatic or non-traumatic, including tetraplegia and paraplegia, irrespective o gender, race, ethnicity or socio-economic status. Adults are encouraged to participate in a variety o physical activities that areenjoyable and sae.

For people with Paraplegia 3


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Active Homesis designed to help you achieve the strength-training recommendations includedin these guidelines. Beore getting started, please ollow this checklist:

Inorm your doctor - Let your amily physician know about your plans or a home exerciseprogram. He/she may have some precautions or recommendations or you to consider.

Monitor yoursel- Exercising alone means being responsible or yoursel. Use the talk testthroughout your workout can you talk without gasping or air? I not, its time to take abreak and reduce the intensity o your workout. It is important to listen to your body. I youexperience prolonged muscle and/or joint soreness, stop doing the activity that is causing thepain and consult your physician. Know that some initial discomort is normal. I you eel signs

or symptoms o autonomic dysrefexia, stop doing the activity immediately and determine thecause o the reaction.

Signs and symptoms o autonomic dysreexia: Poundingheadache(causedbytheelevationinbloodpressure) Goosepimples Sweatingabovethelevelofinjury(sweatingmorethanisexpectedfromexercise) Cold,paleskinbelowlevelofinjury Nasalcongestion

Blotchingoftheskin Restlessness Hypertension(bloodpressuregreaterthan200/100) Slowpulse(lessthan60beatsperminute) Flushed(reddened)face(notresultingfromparticipatinginphysicalactivity) Redblotchesonskinabovethelevelofinjury Nausea

What to do i you think you are experiencing autonomic dysreexia: Initiatetreatmentquicklytopreventcomplications. Remaininasittingposition.Youmaytransfertoyourbed,butalwayskeepyour

head elevated. Identifyandremovethecause-Afullbladderisthemostcommoncause.

Check the urinary drainage system - Bowel and skin might also be a cause.

If the symptoms do not go away, consult a physician immediately

4 Home Strength-Training Guide


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Pace yoursel Start your program slowly and progress at an even rate during each workout andbetween workouts. Ease into your exercise program to avoid injuries and to minimize pain. Iyour breathing is uncomortably ast, be sure to slow down until you start breathing normallyagain. Remember to use the talk test while working out i you cannot talk without gaspingor air, then it is time to take a break and reduce the intensity o your workout.

I youve never exercised beore, note the ollowing: First-timeweightliftersmaysuerfromdelayedonsetmusclesorenessfollowingtherst

ew weight training sessions. Delayed onset muscle soreness is the general muscle painelt usually the day ollowing an initial bout o exercise. For example, i you do arm curlstoday, tomorrow when you wake up, the muscles in the ront o your arm will be sore. Tis

soreness may be elt or up to 48 hours. Delayedonsetmusclesorenessusuallyresolvesinafewdaysinmildcases,butinmore

severe cases, pain can persist or up to a week. Severe delayed onset muscle soreness maylimit mobility.

Suerersofdelayedonsetmusclesorenessoftenndrelieffromrestand/orlow-intensityactivities that warm up the muscles.

Delayedonsetmusclesorenessisusuallypresentaftertherstoneortwoweighttrainingsessions, and only returns ater a long period o inactivity.

Dress the part- Wear comortable clothing.

Check your environment- Choose a spot in your home that is spacious and clear o obstacles.

Warm-Up - Remember to do light endurance work beore your strength or fexibility exercises toensure your muscles are warm.

Cool-Down - Complete some gentle stretching at the end o your routine and ensure that yourbreathing has returned to normal beore you stop.

KEEP HYDRATED! - Be sure to drink lots o fuids while partaking in activities and ater youare done.



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Tips for Success

Using Exercise Bands. Beforeusingtheband,inspectittoensurethattherearenotearsorsmallholes.Make

sure that the band is wrapped rmly (but not too tight) around your hands. Adjust thelength o the band so that there is just enough slack and exercise resistance so that you areable to go through the ull range o motion while exercising.

Whenusingexercisebandstoperformexercises,youareusingtheresistanceoftheband insteadofweights.Youcanvarytheresistancebyadjustingyourhandpositiononthe

band. o increase resistance (or example, when an exercise becomes easier), grasp the band

closertothecentersotodecreasethebandslength.Youcanalsotryfoldingthebandinhal to increase the resistance. o decrease resistance, grasp it closer to the ends.

Sometimeswhenyouareworkingwithexercisebands,theycreepupandendupouto place. Each time you use an excercise band try to anchor it to something stable such asa doorknob or place it below the push handles on your wheelchair.

Beforebeginninganexercisegivetheexercisebandafewtugstoensurethesturdinessofyour anchor.

Using this manualTe exercises listed in this manual are only guidelines. We recommended that you start with 3sets o 8-10 repetitions; however, once you eel comortable you can adapt and modiy the setsand repetitions to suit your needs and goals (or more inormation, see the section on How DoI Reach My Goal). Balance is essential to any exercise regime, it is important to work the letand right sides o the body as well as the ront and back to maintain muscle balance and preventany injuries. It is also recommended to start with large muscle groups such as your chest andback muscles rst, and end with the smaller muscle groups such as the muscles in your arms.Once you are comortable with the rst seven exercises, you can read more about the AdditionalResistance raining Exercises and incorporate those into your plan. Te exercises presented arein an order that promotes muscle balance and are separated into body areas.

As with any physical activity, please consult with your doctor beore engaging in any o theexercises in this resource manual.

Have Fun, But Be Safe!



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B ] WARM-UP

Beore engaging in resistance training, it is important to warm-up to increase blood circulationand prepare the body or work. Here is a sample warm-up that can be done: Wheelingforwardsandbackwardsfor2minutes Shoulderrollsforwards10timesoneachshoulder(candobothshouldersatsametime) Shoulderrollsbackwards10timesoneachshoulder(candobothshouldersatsametime) Armcirclesforwards10timesoneacharm(candobotharmsatsametimetoincrease

diculty) Armcirclesbackwards10timesoneacharm(candobotharmsatsametimetoincrease

diculty)

Wristrollstotheright10timesoneachhand(candobothhandsatthesametime) Wristrollstotheleft10timesoneachhand(candobothhandsatthesametime)


Wrist rolls

Shoulder rolls Arm circles


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C ] RESISTANCE TRAINING EXERCISES

(Inormation adapted rom NCPAD - http://www.ncpad.org/exercise/)

Back Row Loopexercisebandaroundasturdypoleorotheranchor.Givetheexercisebandafew

tugs to ensure the sturdiness o your anchor. Positionyourchairafewfeetawaysothattheexercisebandisnottooslackortootight

when reaching or it. Situpstraightinthechairwithyourfeetatontheoororonyourfootplatesand

shoulder width apart. Contract your abdominals or trunk stability. Graboneendoftheexercisebandineachhandwithpalmsfacingdown.Positionthe

exercisebandsothatitisatanequalheightwithyourshoulders.Keepyourhead,neck,and spine in a neutral position.

Exhaleandpullyourhandstowardsyourchestbybendingattheelbows.Keepyourback uprightandstraightasyoubringyourelbowsbehindyouwhilesqueezingyourshoulder

blades together. Inhale and return to starting position in a slow and controlled manner. Repeatthisprocess8-10timesfor3sets. Note:Youcanalsopositiontheexercisebandslightlyhigherthanshoulderheight(fora

high-row) and slightly lower than shoulder height (or a low-row).

You already do this movement everyday when you: Pullopendoors Transfer Sitwithgoodposture Getdressed


MidpointUpper backmuscles Start/End position


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Shoulder Press

Note: Tis is a more advanced exercise. Avoid any overhead movements i you have shoulderpain, or any history o weakness or injury in your shoulder area.

Situpstraightwithyourfeetatontheoororonthefootplatesandshoulderwidthapart. Contract your abdominals or trunk stability. Keep your head, neck, and spine in aneutral alignment.

Bendyourelbowsandraiseyourarmstoa90-degreeposition.Grasptheweightssoyourpalms are acing orward and your hands slightly wider than your shoulders. (As analternative, an exercise band may be used by securing it underneath your chair. Hold oneend o the exercise band in each hand and raise your arms to a 90-degree angle with your

palms acing orward.) Exhaleasyouslowlystraightenyourelbowsandraisetheweightsaboveyou.Becarefultostraighten your arms without locking your elbows. Inhale as you slowly lower the weightsback down to starting position.

Repeatthisprocess8-10timesfor3sets.

You already do this movement everyday when you: Reachforitemsoverhead Getdressed Sitwithgoodposture Dopersonalcare


Shoulder(Deltoid muscle) Start/End position Midpoint


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Lat Pulldown Attachexercisebandtoasturdystructuredirectlyaboveyou(i.e.loopitoverasturdypole

or on the edge o a door) so that you can pull the exercise band down. Situpstraightinthechairwithyourfeetatontheoororonyourfootplatesand

shoulder width apart. Contract your abdominals or trunk stability. Keep your head, neck,and spine in a neutral position.

Graspeachendoftheexercisebandineachhand. Exhaleandpulltheexercisebanddownwhilebendingyourelbowsandbringingyour

hands to the sides o your waist. Inhale as you bring the exercise band back to the startingposition in a controlled manner.


You already do this movement everyday when you: Transfer Wheelinamanualchair Getdressed

Dopersonalcare


Middle back and side(Latissimus dorsi muscle) Start/End position Midpoint


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Bicep Curl Situpstraightinthechairwithyourfeetatontheoororonyourfootplatesand

shoulder width apart. Contract your abdominals or trunk stability. Keep your head, neck,and spine in a neutral position.

Beginbyplacingtheexercisebandunderneaththechair.(Asanalternate,aweightineachhand can also be used.)

Grasptheendsoftheexercisebandwitheachhand,palmsfacingup,andletyourarmsextend straight down by your sides.

Exhaleasyoubendyourelbowsandbringtheexercisebandtowardsyourshoulders,taking care to keep the elbows tucked into your side. Inhale as you slowly lower the bandback to your side, but dont straighten your arm completely. Keep the tension on the

muscle throughout the movement. Repeatthisprocess8-10timesfor3sets.

You already do thismovement everydaywhen you: Dohousework Getdressed Dopersonalcare

Liftthingsotheground


Front of upper arm(Bicep muscle) Start/End position Midpoint

Or try with a weight:


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Tricep Kickbacks

Note: Tis exercise may be dicult i you have limited use o your triceps and/or abdominalmuscles.

Beginbysittingupstraightinthechair,keepingyourabdominalscontractedfortrunkstability. Keep your head up and your eet rmly on the foor or on your ootplates,shoulder width apart.

Holdaweightineachhandwithpalmsfacingin.Raiseyourelbowsbehindyouroughlyto your shoulder height.

Keepingyourelbowsclosetothesideofyourbody,exhaleasyoustraightenyourarmbypushing the weight back and behind you. Do not lock your elbow, maintain a slight

bend to prevent injury Holdforasecondandinhaleasyouslowlybringtheweightbacktostartingposition. Repeatthisprocess8-10timesfor3sets.

You already do this movement everyday when you: Transfer Wheelinamanualchair Getdressed Dopersonalcare


Back of upper arm(Tricep muscle) Start/End position Midpoint


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External Rotation Positionyourchairabout1footperpendiculartoasturdypoleorotheranchorsothat

when you sit, the side you want to work is acing away rom the pole. Forexample,whenworkingyourleftrotatorcumuscles,youwantyourrightside

to ace the anchor while you hold the exercise band in the let hand. Vice versa or your rightrotatorcumuscles. Looptheexercisebandaroundthepoleatwaistheightandgiveitfewtugstoinsureits

sturdiness. Hold the exercise band so that it is not too slack or too tight when holding it inthe starting position.

Beginbyholdingtheexercisebandsothatyourthumbisfacingtheceilingwithyourelbows at your side bent to a 90-degree angle.

Exhaleasyouslowlybringtheexercisebandoutwards,awayfromyourbody,whilekeeping your elbow at your side. Inhale as you bring the exercise band back to the startingposition in a controlled manner.

Repeatthisprocess8-10timesfor3sets. Asanotheroption,youcandothisexercisewithasmallweightheldinyourpalm.

You already do this movement everyday when you: Transfer Dopersonalcare


Rotator cuff muscles Start/End position Midpoint


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Internal Rotation Positionyourchairabout1-2feetperpendiculartoasturdypoleorotheranchoronthe

side that you want to work. Forexample,whenworkingyourleftrotatorcumuscles,youwantyourleftsidetoface youranchor.Viceversaforyourrightrotatorcumuscles. Looptheexercisebandaroundthepoleatwaistheightandgiveitfewtugstoinsureits

sturdiness. Hold the exercise band so that it is not too slack or too tight when holding it inthe starting position.

Holdtheexercisebandsothatyourthumbisfacingtheceilingwithyourelbowsatyourside bent to a 90-degree angle.

Exhaleasyouslowlybringtheexercisebandintowardsyourtorso,whilekeepingyour

elbow at your side. Inhale as you bring the exercise band back to the starting position in acontrolled manner.

Repeatthisprocess8-10timesfor3sets. Asanotheroption,youmaydothisexercisewithasmallweightheldinyourhand.

You already do this movement everyday when you: Transfer Dopersonalcare


Rotator cuff muscles Start/End position Midpoint


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ADDITIONAL RESISTANCE TRAINING EXERCISES

Chest Press Bringtheexercisebandaroundthebackofyourshouldersandsecureitunderyour

shoulder blades or around the back o your chair and under your handlebars. Grab oneend o the exercise band in each hand.

Situpstraightinthechairwithyourfeetatontheoororonyourfootplatesandshoulder width apart. Contract your abdominals or trunk stability. Keep your head, neck,and spine in a neutral position

Bendyourelbowsandbringyourhandsuptoshoulderlevel,withpalmsfacingawayfromyou.

Exhaleasyoupushtheexercisebandstraightoutinfrontofyou,takingcarenottolock your elbows at the end o the motion. Inhale and bring the exercise band back tostarting position.


You already do this movement everyday when you: Pushopendoors Transfer Wheelinamanualchair Getdressed


Chest(Pectoralis muscle) Start/End position Midpoint


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Chest Fly Bringtheexercisebandaroundbackofyourshouldersandsecureitunderyourshoulder

blades or around the back o your chair and under your handlebars. Grab one end o theexercise band in each hand.

Situpstraightinthechairwithyourfeetatontheoororonyourfootplatesandshoulder width apart. Contract your abdominals or trunk stability. Keep your head, neck,and spine in a neutral position.

Bringyourarmsouttothesidesanduptothelevelofyourshoulders,withpalmsfacingin. Bend your elbows slightly and maintain this natural curve throughout the motion othe exercise.

Exhaleandbringyourpalmstogetheruntiltheyarealmoststraightinfrontofyou.Inhale

as you return them to starting position. Repeatthisprocess8-10timesfor3sets.

You already do this movement everyday when you: Pushopendoors Transfer Wheelinamanualchair Getdressed Dohousework


ChestPectoralis muscle Start/End position Midpoint


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Reverse Fly Looptheexercisebandaroundaverysturdypoleorotheranchor.Givetheexercisebanda

ew tugs to ensure the sturdiness o your anchor. Positionyourchairafewfeetawaysothattheexercisebandisnottooslackortootight

when in the starting position. Keep your head, neck, and spine in a neutral alignment. Graboneendoftheexercisebandineachhandwithpalmsfacingeachother.Situp

straight in the chair with your eet fat on the foor or on your ootplates and shoulderwidth apart. Contract your abdominals or trunk stability. Position the exercise band so

thatitisatanequalheightwithyourshoulders. Exhaleandpulltheexercisebandouttowardsyoursideinanarchingmotion,without

bending your elbows. When your elbows are in line with your shoulders, inhale and return

the exercise band to starting position. Repeatthisprocess8-10timesfor3sets.

You already do this movement everyday when you: Pullopendoors Transfer Sitwithgoodposture Getdressed Dohousework Dopersonalcare


Upper back muscles Start/End position Midpoint


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Lateral Shoulder Raise Puttheexercisebandunderneathyourchairandgrasponeendoftheexercisebandineach

hand. Alternatively, you can also try this exercise with a weight in each hand. Situpstraightinthechairwithyourfeetatontheoororfootplatesandshoulderwidth

apart. Contract your abdominals or trunk stability. Keep your head, neck, and spine in aneutral position.

Holdtheexercisebanddownatyoursidewithyourpalmsfacingintowardsyourbody. Exhaleandslowlyraisebotharmsstraightouttoyoursideuntiltheyareatshoulder

height. Inhale as you bring them back down to starting position, lowering them in a slowand controlled manner.


You already do thismovement everydaywhen you: Dohousework Transfer Liftthingsotheground

Getdressed





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Front Shoulder Raise Situpstraightinthechairwithyourfeetatontheoororonyourfootplatesand

shoulder width apart. Contract your abdominals or trunk stability. Keep your head, neck,and spine in a neutral alignment.

Holdtheweightsatyoursidewithyourpalmsfacingbehindyou.(Asanalternative,anexercise band may be used by securing it underneath your chair. Hold one end o theexercise band in each hand with your palms acing behind you.)

Exhaleasyouslowlyraisetheweightsstraightoutinfrontofyouuntiltheyreachshoulderheight. When bringing them back down to the starting position, inhale as you lower themin a slow and controlled manner (do not let the weights drop back down).


efrontraiseexercisecanbedonewithbotharmssimultaneouslyorbyalternatingthearms.

You already do thismovement everydaywhen you: Transfer Wheelinamanualchair

Getdressed Liftthingsotheground





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Shoulder Shrug

Note: Tis exercise is especially important i you use an electric chair, a manual assistedchair, or i you do not spend a lot o time wheeling, as you are not targeting these muscleseveryday. I you do a lot o wheeling in a manual chair, then you do not have to perormthis exercise as your upper back and neck muscles are suciently worked when you wheel.

Situpstraightinthechairwithyourfeetatontheoororonyourfootplatesandshoulder width apart. Contract your abdominals or trunk stability.

Holdtheweightsdownatthesideofyourchairwithanoverhandgraspsoyourpalmsareacing behind you. (Tis can also be done without using weights.)

Exhaleandslowlyraiseyourshouldersupwithoutbendingatyourelbow,asifyou

wereshruggingyourshoulders.Yourhandsshouldcontinuetobeperpendiculartothefoor throughout the movement o the exercise. Inhale as you slowly lower your shouldersin a controlled manner.


You already do this movement everyday when you: Transfer Wheelinamanualchair Getdressed


Upper back and neck(Upper trapezius muscle) Start/End position Midpoint


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Overhead Tricep Extensions

Note:isisamoreadvancedexercisethanthetricepskickbacks.Youshouldavoidanyoverhead movements i you have shoulder pain or any history o weakness or injury in yourshoulder area.

Situpstraightinthechairwithyourfeetatontheoororonyourfootplateandshoulder width apart. Contract your abdominals or trunk stability. Keep your head, neck,and spine in a neutral position.

Holdingtheweightinonehand,extendthatarmoverheadwhileusingyourotherhandtohold the chair or balance. (As an alternative, an exercise band can also be used. Be sure tosecure the exercise band underneath the handlebars o your chair.)

Inhaleasyouslowlylowertheweightstraightdownbehindyourhead,keepingyourelbowin one xed point. Be sure to lower the weight in a slow, controlled manner and do notlet the weight drop behind your head. Exhale as you raise the dumbbell back up to thestarting position. Do not lock your elbows when you bring the weight back up to thestarting position.


You already do thismovement everydaywhen you: Transfer Wheelinamanualchair Getdressed

Dopersonalcare


Back of upper arm(Tricep muscle) Start/End position Midpoint

Or try with an exercise band:


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Trunk Twists

Note: Tis exercise should only be done i you have control o your abdominal muscles. Situpstraightinchairwithfeetatonoororonyourfootplatesandshoulderwidth

apart. Contractabdominalsfortrunkstability. Withtheweightatchestlevel,exhaleasyoutwistfromthetrunktoonesidekeepingyour

arms in line with your chest. Inhale as you slowly move the weight back to its startingposition.

Exhaleagainasyoutwisttotheoppositeside,keepingtheweightatchestlevel.Inhaleasyou slowly move the weight back to its starting position.


You already do this movement everyday when you: Sitwithgoodposture Transfer Bendover Reachforthings


Side of trunk(Oblique abdominal muscles) Start/End position Midpoint on left side


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D ] STRETCHING EXERCISES Cool Down

Lateral Neck Flexion Situpstraightinyourchairwithyourfeetatonoororonyourfootplates

and shoulder width apart. Contractabdominalsfortrunkstability. Bringyourrighteartoyourrightshoulder,gotothepointoftensionandnotpain. Holdfor15-30seconds,breathingin

through your nose and out through yourmouth, then switch sides.

Upper Back Stretch Situpstraightinyourchairwithyourfeetatonoororonyourfootplates

and shoulder width apart. Contractabdominalsfortrunkstability. Bringyourarmrightarmstraightacrossyourbody,thenscoopundertheelbowwiththe

other hand and pull towards you, go to the point o tension and not pain. Holdfor15-30seconds,breathingin

through your nose and out throughyour mouth, then switch sides.

Seated Twist Stretch Situpstraightinyourchairwithyourfeetatonoororonyourfootplates

and shoulder width apart.

Contractabdominalsfortrunkstability. Rotateyourbodytoonesideasfaryoucan,goslowly

and only go to the point o tension and not pain. Holdfor15-30seconds,breathinginthroughyournose

and out through your mouth, then switch sides. Useyourhandsforbalanceandtoincreaseyourrange

o motion on the twist.



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ADDITIONAL STRETCHING EXERCISES

Neck Flexion

Note: Avoid this stretch i you have hardware in your neck.

Situpstraightinyourchairwithyourfeetatonoororonyourfootplatesand shoulder width apart.

Contractabdominalsfortrunkstability. Bringyourchindowntoyourchest,gotothepointof

tension and not pain. Holdfor15-30seconds,breathinginthroughyour

nose and out through your mouth.

Neck Rotation Situpstraightinyourchairwithyourfeetatonoororonyourfootplates

and shoulder width apart. Contractabdominalsfortrunkstability. Rotateyournecktotherightsideofyourbody,gotothepointoftensionandnotpain. Holdfor15-30seconds,breathinginthroughyournoseandoutthroughyourmouth,

then switch sides.

Chest Stretch Situpstraightinyourchairwithyourfeetatonoororonyourfootplates

and shoulder width apart. Contractabdominalsfortrunkstability. Extendyourarmsstraightouttotheside,gotothepointoftensionandnotpain(cando

both arms at the same time or one arm at a time). Holdfor15-30seconds,breathinginthrough

your nose and out through your mouth.



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Lower Back Stretch

Note: Tis stretch is not advised or individuals with a 12or higher injury as trunk control and strength are absolutelynecessary or saety during this stretch.

Situpstraightinyourchairwithyourfeetatonooror on your ootplates and shoulder width apart.

Contractabdominalsfortrunkstability. Bringyourarmsstraightdowninfrontofyourbody

as i trying to touch toes, go slowly and only go to thepoint o tension and not pain.

Holdfor15-30seconds,breathinginthroughyournose and out through your mouth, then switch sides. Comeupslowlytoavoidanydizziness,ifyoufeellightheadedordizzy,avoidthisexercise.

Forearm (Extensor) Stretch Situpstraightinyourchairwithyourfeetatonoor

or on your ootplates and shoulder width apart. Contractabdominalsfortrunkstability. Bringyourarmstraightoutinfrontofyourbody,

point your ngers downward and pull the ngersgently towards your body with the other hand,go to the point o tension and not pain.

Holdfor15-30seconds,breathinginthroughyournose and out through your mouth, then switch sides.

Forearm (Flexor) Stretch

Note: Tis stretch should not be done i you have limited

to no grip strength.

Situpstraightinyourchairwithyourfeetatonooror on your ootplates and shoulder width apart.

Contractabdominalsfortrunkstability. Bringyourarmstraightoutinfrontofyourbody,

point your ngers upward and pull the ngers gentlytowards your body with the other hand, go to thepoint o tension and not pain.

Holdfor15-30seconds,breathinginthroughyour

nose and out through your mouth, then switch sides.



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E ] HOW DO I REACH MY GOAL?

How do I increase the difculty o my Home Exercise Program?We have recommended that you start with 3 sets o 8-10 repetitions. When you begin to eelthatyourexerciseprogramonlyrequiresmildeorttocomplete,youshouldincreasethediculty o your program. Tere are two ways to do so:Increasethenumberofrepetitions Ifyoustartedyourprogramwith3setsof8repetitions,workupto3setsof10

repetitions. Tis will help increase your muscle endurance. Ifyoustartedyourprogramwith3setsof10repetitions,thenincreasetheweight/

resistance you are using.

Increasetheweight/resistance Ifyouareperforminganexercisethatusesanobject(i.e.soupcan,waterbottlelled withpebbles)otherthananexerciseband,trytondadierentobjectthatis1-2

pounds heavier. ry to perorm 3 sets o 8 repetitions with the new weight. I you eel likeyouareworkingwithmoderatetoheavyeort,thenyouhavechosenagoodweight.

I not, try to nd an object that is even heavier. Ifyouareperformingexercisesthatuseanexerciseband,youaregoingtoneedto

increase the resistance o the band when perorming your exercises. An easy way to dothis is to grasp the exercise band closer to its attachment point. For example, i

perorming lat pull downs, reach higher on the exercise band so that there is less distancebetween the overhead attachment point and your hands.* I you want, you can use a ballpoint pen to make marks on your exercise band toremember where you should be grasping the exercise band or each exercise. Be sure tomark the attachment point (i.e. the point that gets looped around your pole/banister)

andthepointsatwhichyouholdtheband.Youcanusethismarkersystemasawaytomeasure your progress as you continue to increase the resistance o the exercises.

Onceyouhaveincreasedtheweight/resistance,workupfrom3setsof8repetitionsto3sets o 10 repetitions.

What should I do?Someinformationisincludedbelow.YoucanalsoconsultthePhysicalActivityGuidelinesforAdults with Spinal Cord Injury included in the Introduction o this manual.


Endurance Activities Strength Activities(at least 20 minutes twice per week) (at least twice per week)- Get your heart pumping and blood fowing - Work your muscles against some kind o resistance- Wheeling in a manual chair, perorming chores/ - Exercises range rom liting weights, using exercise

housework and doing recreational sports bands, heavy chores- Included in the Warm-Up section o this manual - Focus on the rst seven exercises in this manual


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INTENSITY CLASSIFICATION CHART

How hard are you working?

How does your body eel?

Martin Ginis, K. A. & Latimer, A. E. (2008) PARA-SCI: Te Physical Activity Recall Assessment or People with

Spinal Cord Injury. Available rom http://www.fintbox.com/public/project/1902/


Includes activities thateven when you aredoing them, you donot eel like you areworking at all.

Includes physicalactivitiesthatrequireyou to do very lightwork.Youshouldfeellike you are workinga little bit but overallyou shouldnt ndyoursel working too

hard.

Includes physicalactivitiesthatrequiresomephysicaleort.Youshouldfeellikeyouare working somewhathard but you should eellike you can keep goingor a long time.

Includes physicalactivitiesthatrequirealotofphysicaleort.Youshouldfeellikeyou are working reallyhard (almost at yourmaximum) and canonly do the activity

or a short time beoregetting tired. Teseactivities can beexhausting.

Breathing &Heart rate

Everything isnormal

Stays normal oris only a little bitharder and/oraster than normal.

Noticeably harderand aster thannormal but NOextremely hard or

ast.

Fairly hard andmuch aster thannormal.

Muscles Everything isnormal

Feel loose,warmed-upand relaxed.Feel normaltemperature or alittle bit warmer andnot tired at all.

Feel pumped and worked. Feelwarmer thannormal andstarting to gettired ater awhile.

Burn and eel tightand tense. Feel alot warmer thannormal and eeltired.

Skin Everything isnormal

Normaltemperature oris only a little bitwarmer and notsweaty.

A little bit warmerthan normal andmight be a littlesweaty.

Much warmerthan normal andmight be sweaty.

Mind Everything isnormal

Youmightfeelvery alert. Hasnoeectonconcentration.

Requiresomeconcentration tocomplete.

Requiresalotofconcentration(almost ull) tocomplete.

NOTHING AT ALL MILD MODERATE HEAVY

NOTHING AT ALL MILD MODERATE HEAVY


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How should I plan my exercise sessions? Includeasmuchdetailaspossibleinyourweeklyexerciseplan.emoredetailyou

include, the more likely you are to ollow your plan. Be sure to write down the activity,where you will do the activity, what day you will do it and at what time.

Forimportanttnessbenets,scheduleatleasttwostrengthtrainingsessionsperweek,consisting o 3 sets o 8-10 repetitions o each exercise or each major muscle group.

Avoid doing your strength training program 3 days in a row. Ifyouneed,breakupyourtnessroutinethroughouttheday(i.e.15minutesinthe

morning, 15 minutes in the evening) . Postthecalendarsomewhereyouwillseeit(i.e.onthefridgeorbulletinboard). Createsomesortofrewardsystemforweeksthatyoucompleteyourexerciseplan(i.e.go

to see a movie in the theatre or buy that item that you have had your eye on).


WEEKLY EXERCISE PLAN WORKSHEETNow use the ollowing calendar to plan out your Weekly Exercise Plan.

Week 1

Sunday Monday uesday Wednesday Tursday Friday Saturday

WHEN WHEN WHEN WHEN WHEN WHEN WHEN

WHERE WHERE WHERE WHERE WHERE WHERE WHERE

WHA WHA WHA WHA WHA WHA WHA

EQUIPMEN EQUIPMEN EQUIPMEN EQUIPMEN EQUIPMEN EQUIPMEN EQUIPMEN

otal number o times Home Exercise Plan completed: ___________________________________otal minutes o strength activities completed: __________________________________________

Notes: ________________________________________________________________________


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F ] HELPFUL RESOURCES

Groups who encourage physical activity among people with SCI:

SCI Action Canada(www.sciactioncanada.ca, 905-525-9140 ext 21374)An ongoing, collaborative endeavour bringing together university-based researchers, knowledgemobilization specialists, support networks, service groups and community members ocusedon advancing physical activity, knowledge and participation among Canadians living withspinal cord injury. Check the website oten as there are ongoing updates to the physical activityresources.

Get in Motion is a ree physical activity counseling service associated with SCI Action Canada

or Canadians with spinal cord injury. Tis Canada-wide service is supported by the SCIranslational Research Network in partnership with the Rick Hansen Institute. Get in Motionisdesignedtoprovideyouwiththeinformationandsupportyoumayneedtoanswerquestionsandmeetpersonalphysicalactivitygoals.YouwillreceiveafreephysicalactivitytoolkitthatincludestwoexercisebandsandinformationonphysicalactivityforpeoplewithSCI.Youwillalsobeinvitedtoparticipateinaresearchstudyontheeectivenessoftheservice.

Whether you are considering becoming physically active, have just begun a physical activityprogram, or have been engaging in physical activity or a while, you can benet rom this service,

as physical activity counseling sessions are created to meet your specic needs.

o participate or receive more inormation, please call the voicemail line at 1-866-678-1966 orvisit our website at www.sciactioncanada.ca

Canadian Paraplegic Association (CPA) (www.canparaplegic.org)Mission is to assist persons with spinal cord injuries and other physical disabilities to achieveindependence, sel reliance and ull community participation.

Spinal Cord Connections (http://www.spinalcordconnections.ca/)An online Canadian source o the most current and reliable inormation about spinal cord injuryand disease. Tis website is also your online connection to people in the spinal cord community.It is a new and innovative e-resource centre or people with SCI, their amilies, and community-based health and service providers.

Canadian Paralympic Committee (CPC) (www.paralympic.ca, 613-569-4333)A non-prot, private organization with 43 member sports organizations. Check out their GetInvolved Portal which provides a listing o all opportunities or individuals to become involvedin Para-sport across Canada.



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National Center or Physical Activity and Disability (NCPAD)(www.ncpad.org,1-800-900-8086voiceandTTY)An inormation center concerned with physical activity and disability. Being physically activeis good or every body. Teir goal is to provide you with options and inormation to help youpursue whatever kind o activity you think you would enjoy. Te important thing is not whatyou do, but that you do something. Indoor or outdoor, recreational or competitive, solo or team,easy or intensive, NCPAD has the resources, contacts, and assistance you need. **Check outtheir exercise videos**

Active Living Alliance or Canadians with a Disability (www.ala.ca, 1-800-771-0663)

Goal is to promote inclusion and active living liestyles o persons in Canada with disabilities byacilitating communication and collaboration among organizations, agencies and individuals.

Canadian Wheelchair Sports Association (CWSA) (www.cwsa.ca/en/site)Mission is to promote excellence and develop opportunities or Canadians in wheelchair sport.In addition to its role as a developer o elite athletes, CWSA is a national and international voiceor Canadian wheelchair athletes. CWSA also provides a national link or the development owheelchair athletes and sports, at all levels and in all areas o the country.

Map My Ride (www.mapmyride.com)A website that allows users to map a specic route or course. Distance is calculated between startandnishpoints.Agreattooltohelpkeeptrackofdistanceswheeledovertime.Youcanregisteror a ree account to keep track o your progress.

Adaptavie (www.adaptavie.org)AdaptavieInc.estunorganismesansbutlucratifquioreuneprogrammationdactivitsphysiquesetsportivesadapteslintentiondespersonnesprsentantunedciencephysiqueouintellectuelle.

Documents

Home Strength Training Guide