August 8, 2019 at 4:51 am #5901221B Baker StreetKeymaster
Does anyone have any advice for effective workouts at home if you don’t have a home gym? Open to suggestions for exercises (in/out of chair) or any good exercise videos!
I’ve been doing the same stuff with resistance bands and just want something different.
September 25, 2019 at 2:00 am #6338nath91Participant
Hey 221B Baker Street,
I find that doing simple air punches helps and I have some leg function, so I try to do leg extensions as best I can. I also do some stretches where I put my one arm over my head and touch the opposite ear and then rotate.
My physio also advised that wheeling around can help improve my cardiovascular fitness, so I do 500 laps in my corridor (I’m a little extreme, I’m pretty sure 50 would be fine!)
March 30, 2020 at 2:05 pm #8127JasonParticipant
Some good exercises whilst cooped up at home with limited equipment and depending on your level of function may include:
Shoulder blade extensions with one arm over your head and the other arm pulling downwards with your hands clasped to each other.
Crunches laying on your back on the bed and using your abs to do a half sit up.
Pec stretches in a door way against the door jam with your elbow at right angles and stretching the pec muscle.
Ankle stretches sitting in bed with a towel around your feet and stretching out the calf muscle.
Prone lying in bed on your front and then on your back stretching out the muscles which are usually at rest sitting in a wheelchair.
These may not suit everyone due to your level of function but these are what I,m supposed to do with my level at T12, however you just need to be creative and adaptable to your condition.
Another you may try is anything around the house that is weighted and can be substituted as dumb bells for bicep and tricep exercises.
April 1, 2020 at 2:18 pm #8155BenLeaudaisParticipant
I use weight adjustable dumbbells and do some upper body stuff (bent over seated rows, reverse flys, shoulder press, side raises, bicep curl, tricep kickbacks etc) Then I go on my weight adjustable cable door gym (lat pulldown, tricep press down, front raises, chest press etc)
I use my hand cycle and do seated rows with resistance bands for sets of 8-12mins at a time if I’m doing more of a cardio based workout
And also doing pushups/stretching on your bed before you get up for the day is a good way to get exercise in
I got all my equipment from eBay for fairly cheap and delivered to my door
April 16, 2020 at 7:44 am #8231221B Baker StreetKeymaster
How good is YouTube? Recently came across a series of videos by Ben Clark from Adapt To Perform who does a series of workouts for beginners that you may be interested in:
HIIT workout for beginners without equipment: https://www.youtube.com/watch?v=2pXuwJZe27U
Wheelchair Yoga beginners: https://www.youtube.com/watch?v=ZwJ9pGxJKGc
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