The body, under normal circumstances, is constantly moving. This movement, often times an unconscious act, will keep the joints loose and prevents pressure sores from occurring by evenly distributing the bodies weight. Individuals that have suffered a Spinal Cord Injury no-longer have the ability to move all the parts of their bodies. What most people take for granted and do, for the most part, unconsciously must now become a conscious effort that may require the assistance of a second person.
Each joint in your body is surrounded by ligaments, tendons, muscles and a joint capsule. If the joints, muscles, ligaments, and tendons are not exercised they will stiffen and will affect your body in many ways. The ability to sit, your posture, skin care in the groin area are just of few things that will be affected. Muscle spasms and pressure sores are perhaps the most important side affects of not maintaining a regular regime of exercises.
The exercises should be performed in a smooth motion as quick motions may cause damage to the joints. As the top of each range is reached the position should be held for a count of 10. During Rehabilitation the team physical and occupational therapists will provide instructions on how to either perform or instruct others on performing Range of Motion exercises that will best meet your needs.
For the purpose of this page only the exercises described will start from the farthest point and move towards the center of the body.
Heels
Ever wonder why rubbing your feet seems to relieve everything from a back ache to a head ache? If you were able to trace your nerves you would find that almost every part of your body has a nerve that ends in the foot. Massaging the sole of the foot soothes these nerves and relieves pressure.
- Lie flat on your back with your legs straight out.
- Have your assistant grab the heel, resting the bottom of your foot
against the inside of their forearm, and place their other hand on your shin. - Pull down on the heel and bend the top of the foot towards your knee.
- Lie flat on your back with your legs straight and relaxed.
- Have the assistant place one hand on the upper portion of your thigh and one hand under your thigh. Do not place the hands below the knee as this will cause excessive strain on the knee joint.
- Gently roll the leg from side to side, holding to a 10 count at the apex of each rotation.
- Lie flat on your back with your legs straight and relaxed.
- Working with first one leg and than the other, have the assistant lift your leg at the knee until your leg is in an upright position.
- With one hand on the one the knee and one hand under the calf have the assistant push the leg towards your chest, holding to a 10 count.
- Lie on your side with your legs on top of each other.
- Have the assistant place one hand on your upper hip and the other
hand under the thigh, supporting the lower leg in the crook of their arm. - Lift the leg to a 20 or 30 degree, holding to a 10 count at the apex of the rise.
- Lie flat on your back with both legs in an upright /\ position (knees
straight up and feet flat). - Have the assistant place each hand on a knee.
- Move the knees outward, in a wishbone movement, until each leg is spread sideways approximately 30 or more degrees. As your legs muscles become more accustomed to the this stretch the degree of the spreading can be increased.
- Lie flat on your back with your legs straight and slightly apart.
- Working with first one leg and than the other, have the assistant kneel between your legs in a slightly hunched forward position.
- Have the assistant raise your leg and position your heel on their
shoulder. - WIth one hand on the leg that is still on the bed and one hand under the raised knee have the assistant straighten, which will raise your extended leg, holding for a 10 count at the apex of the rise.
- Lie flat on your back with your legs straight and relaxed.
- Have the assistant raise and bend both legs, at the knees, towards your chest. Looks like a fetal position.
- Lie flat on your back with your legs straight and relaxed.
- Have the assistant raise both legs, at the knee, until your legs are in an upright position.
- With both hands on the knees have the assistant rotate your legs from side to side, holding to a 10 count at the apex of each side rotation.
