Help Desk → Sports, Recreation & Fitness → Adaptive Exercise Resources → How to Videos for Exercise-RRTC
9.3. How to Videos for Exercise-RRTC
Exercises
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How To Do Shoulder External Rotation/ Rotator Cuff Exercise |
Disclaimer: The following activity is performed by a highly trained individual. Consult with a therapist before attempting the activity. Supervision is highly recommended. Be sure to be aware of how your body is responding while you're exercising. While shortness of breath and flushing are common and expected during exercise; dizziness, headache, chest pain, nausea, chill and/ or redness in addition are potential signs of a problem. If any symptoms persist please contact your doctor. Transcript: This video will demonstrate an exercise to strengthen the rotator cuff. The rotator cuff is very important muscle group that maintains shoulder stability. Pick a light- weight, thera-band or an appropriate weight for you. Place a rolled towel between your trunk and your arm just above the elbow. The towel can help align your shoulder and target the muscles of the rotator cuff. Gently Squeeze your shoulder blades together and slowly bring your wrist away from your body and back towards your belly. You should feel the muscles in your back and shoulder working. This should not cause any pain or irritation. Repeat the exercises on your other arm. Perform 3 sets of 10. |
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How To Do Arms Warm Up |
Disclaimer: The following activity is performed by a highly trained individual. Consult with a therapist before attempting the activity. Supervision is highly recommended. Be sure to be aware of how your body is responding while you're exercising. While shortness of breath and flushing are common and expected during exercise; dizziness, headache, chest pain, nausea, chill and/ or redness in addition are potential signs of a problem. If any symptoms persist please contact your doctor. Transcript: A proper warm up is an important part of any exercise program because it helps prepare your body for exercise. Start with reaching you arms out from your side and begin moving in small circular motions. Comfortably Increase the size of the circles to increase blood flow and get a gentle stretch. Try to avoid shrugging your shoulders up to your ears and keep you neck and head relaxed. Make sure you are sitting tall and your neck is directly over your body throughout the exercise. Next reverse the direction of the circles. This should not cause any pain or irritation. You can progress the warm up with swinging your arms in an open hugging motion. Perform this warm up for approximately 30 sec to a min. |
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How To - Do Arms Exercises Using Wrist Weights for C5-C6 Tetraplegia |
Disclaimer: The following activity is performed by a highly trained individual. Consult with a therapist before attempting the activity. Supervision is highly recommended. Be sure to be aware of how your body is responding while you're exercising. While shortness of breath and flushing are common and expected during exercise; dizziness, headache, chest pain, nausea, chill and/ or redness in addition are potential signs of a problem. If any symptoms persist please contact your doctor. Transcript: I work out with wrist weights to strengthen the muscles in the arms, shoulders, back and neck. They wrap around your wrist and are held in place with Velcro tabs. They come in a variety of weights. The greater the weights, the greater effect you can get for your heart from exercise. Make sure weights are comfortable for you and not too heavy. It's ok to use different weights on each wrist, if one arm is not as strong as the other. I'm going to show you a set of simple exercises with wrist weights. Bicep Curls Curls strengthen my biceps. To build power, I add weight and decrease reps. To increase endurance, I decrease weight and increase reps. Lateral Raises Lateral raises builds up the shoulder and arm muscles, specifically the middle deltoids. I do them to build up control of my trunk. They also help stabilize my shoulders. Of course I also do them for cardio, to strengthen my heart. The Overhead Punch The overhead punch builds up shoulder and arm muscles and provides cardio strengthening as well. The Chest Punch The chest punch or forward punch also works the shoulder and arm muscles and, of course, has cardio effect too. Combination of Shrug and Row I do a combination shrug/row exercise for scapular stabilization, to strengthen the neck and back muscles. Reverse Fly The reverse fly strengthens the back and shoulders. Hold for a minute at the top of the rep. |
Biceps Exercises
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How To Do One Arm Cable Bicep Row/Curl with a Cable Machine http://www.youtube.com/watch?v=dCZMV_43RJk
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Disclaimer: The following activity is performed by a highly trained individual. Consult with a therapist before attempting the activity. Supervision is highly recommended. Be sure to be aware of how your body is responding while you're exercising. While shortness of breath and flushing are common and expected during exercise; dizziness, headache, chest pain, nausea, chill and/ or redness in addition are potential signs of a problem. If any symptoms persist please contact your doctor.
Transcript: This video will demonstrate a seated row using a cable machine. Make sure your shoulders are stable and without pain in overhead positions before attempting this exercise. Secure your wheelchair by locking the brakes. One option for extra support is to place heavy dumbbells in front of the back wheels and on the footplate. Have the cable set to the highest position on the column and choose a lighter weight when first attempting this exercise. Sit up as tall as you can. Grasp the handle with your thumb pointing up and make sure that holding the cable does not cause any discomfort in your shoulder. Grasp the cable from a forward reaching position and make sure you keep your shoulder blade low on your back instead of shrugged up towards your ear. Pull your elbow down and back in a controlled manner, again focusing on squeezing your shoulder blade down towards the middle. Perform 3 sets of 10 on each arm.
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How To Do Dumbbell Hammer Curls http://www.youtube.com/watch?v=S-eRSjOrw8Y
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Disclaimer: The following activity is performed by a highly trained individual. Consult with a therapist before attempting the activity. Supervision is highly recommended. Be sure to be aware of how your body is responding while you're exercising. While shortness of breath and flushing are common and expected during exercise; dizziness, headache, chest pain, nausea, chill and/ or redness in addition are potential signs of a problem. If any symptoms persist please contact your doctor.
Transcript: This video will demonstrate dumbbell bicep curls. Initially, you should choose a lighter weight to perform this exercise. Sit up as tall as you can and grasp the weight with your thumb pointing up. Curl the weight towards your shoulder, making sure only the elbow is moving. Keep a light grip on the weight to better isolate the biceps. If you feel yourself swaying, stop the exercise and choose a lighter weight. Perform 3 sets of 10.
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How To Do Biceps Exercise with a Theraband |
Disclaimer: The following activity is performed by a highly trained individual. Consult with a therapist before attempting the activity. Supervision is highly recommended. Be sure to be aware of how your body is responding while you're exercising. While shortness of breath and flushing are common and expected during exercise; dizziness, headache, chest pain, nausea, chill and/ or redness in addition are potential signs of a problem. If any symptoms persist please contact your doctor.
Transcript: This video will demonstrate an advanced bicep exercise using theraband. You must feel comfortable stabilizing your arm out to the side at shoulder height for an extended period of time before attempting this exercise. To get started, loop a piece of theraband around a sturdy object such as a pole at about the height of your head or shoulder. Position yourself far enough away so that you feel some tension in the theraband and lock your brakes. You can also increase tension by wrapping the theraband around your hand to shorten the band. Stabilize your shoulder and raise your arm out to the side so it is parallel to the floor, and position your hand with your palm facing up. Strengthen your bicep by slowly flexing your elbow and bring your hand towards your head while maintaining a stable shoulder position. In a controlled manner, straighten your elbow almost back to the starting position. There should be tension in the theraband throughout the entire exercise. To exercise the other arm, turn your chair around so you are facing in the opposite direction. Keep in mind that one arm may be stronger than the other and make sure to adjust the resistance accordingly. If the exercise causes pain or discomfort or if it cannot be performed correctly, decrease the tension by repositioning yourself closer to the pole or by choosing a lighter resistance of theraband. As you perform this exercise, avoid the tendency to shrug your shoulder towards your ear by squeezing your shoulder blades down and together in a diagonal direction. Also avoid gripping too hard with your hand in order to better isolate the biceps. Perform _3__ sets of __10_ on each arm or until you feel fatigued. Again, you should not experience any pain. Theraband is available at most physical therapy offices.
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