I am a paraplegic due to the NMO disease however my left side of my body is affected more than my right side. Therefore I do have some movement in my right leg, most certainly more than my left leg. My arms and upper body are the same, my right side is much stronger, however my left side works fine (as long as I continue daily exercises).
The MORNING, AFTERNOON and EVENING routine below is what I do EVERY DAY, 7 DAYS A WEEK. It's necessary as it's what helps me transfer, is good for my health, and keeps my body functioning. My legs get very stiff, especially my left leg (which I can't even bend some days and nights) all because of the NMO.
After this daily routine on this page are the additional exercises I do to keep my core strong (other wise I have trouble sitting up right and using my bowels). Stretching as my hip flexor muscles get shorter the more one sits in a wheelchair. I'm becoming very round shouldered because I can't hold up my upper body for long, so I do exercises on the bed to stretch my shoulder muscles. I also do my version of sit up which help strengthen my lower back and stomach muscles, and I'm sure there will be more.
After this daily routine on this page are the additional exercises I do to keep my core strong (other wise I have trouble sitting up right and using my bowels). Stretching as my hip flexor muscles get shorter the more one sits in a wheelchair. I'm becoming very round shouldered because I can't hold up my upper body for long, so I do exercises on the bed to stretch my shoulder muscles. I also do my version of sit up which help strengthen my lower back and stomach muscles, and I'm sure there will be more.
MORNING
In the mornings at 8.15 am after I've had breakfast I do free weights with 2 kg dumbbells. I'd like to a heavier weight but as I have nerve damage at the top of my spinal cord, it effects the strength I have.
I do 7 different exercises with the dumbbells, 2 sets of 12 reps each. That takes me about 15 minutes.
In the mornings at 8.15 am after I've had breakfast I do free weights with 2 kg dumbbells. I'd like to a heavier weight but as I have nerve damage at the top of my spinal cord, it effects the strength I have.
I do 7 different exercises with the dumbbells, 2 sets of 12 reps each. That takes me about 15 minutes.
BOXING AND RESISTANCE STRETCHING -
I recently started doing a 45 minute session of half an hour of full on boxing with a trainer, twice a week, followed by resistance stretching with bands for 15 minutes. It's brilliant as it's now given me more upper body strength as well as brilliant for aerobic and anaerobic training which translates into burning calories. Not to mention strengthening my lower back and core muscles.
I recently started doing a 45 minute session of half an hour of full on boxing with a trainer, twice a week, followed by resistance stretching with bands for 15 minutes. It's brilliant as it's now given me more upper body strength as well as brilliant for aerobic and anaerobic training which translates into burning calories. Not to mention strengthening my lower back and core muscles.
HIP FLEXOR EXERCISES
The hip flexors are (in descending order of importance to the action of flexing the hip joint): Collectively known as the iliopsoas or inner hip muscles: Psoas major. Iliacus muscle. This exercise gives them a great stretch as well as my rib cage and across my chest area. The video shows it all.
The hip flexors are (in descending order of importance to the action of flexing the hip joint): Collectively known as the iliopsoas or inner hip muscles: Psoas major. Iliacus muscle. This exercise gives them a great stretch as well as my rib cage and across my chest area. The video shows it all.
AFTERNOON
I often have shocking leg and/or bottom spasms that will happen in the afternoon for no reason at all. It's because of the nerve damage on the spinal cord and can be a symptom for some people with NMO disease. What happens is that the thigh muscle at the top of the leg on the front, or the side spasms. It doesn't release, it just keeps winding itself tighter and tighter between spasms. I once had a leg spasm that went for 16 hours! I am also very often tired in the afternoon, (a side effect of having NMO), and instead of getting onto the bed I hop onto a fantastic machine called a Motomed.
The Motomed is an electric bike designed especially for a chair or wheelchair to sit in front of it. You then strap your feet onto foot plates, and start the motor. The machine then makes your legs turn as if you are riding a bike. My muscle spasms go away within m minutes once I am cycling, it's great. The other great thing that happens is that I find it very relaxing and will either watch a movie while cycling, or go to sleep. Yes sleep, while I'm exercising!
I cycle for 1.5 hours as I just love it. I start doing this anywhere between 3 pm and 5 pm. I usually have dinner around 6.30 pm - 7 pm so I work it around that. This video below is an older one, i'll update it soon :)
I often have shocking leg and/or bottom spasms that will happen in the afternoon for no reason at all. It's because of the nerve damage on the spinal cord and can be a symptom for some people with NMO disease. What happens is that the thigh muscle at the top of the leg on the front, or the side spasms. It doesn't release, it just keeps winding itself tighter and tighter between spasms. I once had a leg spasm that went for 16 hours! I am also very often tired in the afternoon, (a side effect of having NMO), and instead of getting onto the bed I hop onto a fantastic machine called a Motomed.
The Motomed is an electric bike designed especially for a chair or wheelchair to sit in front of it. You then strap your feet onto foot plates, and start the motor. The machine then makes your legs turn as if you are riding a bike. My muscle spasms go away within m minutes once I am cycling, it's great. The other great thing that happens is that I find it very relaxing and will either watch a movie while cycling, or go to sleep. Yes sleep, while I'm exercising!
I cycle for 1.5 hours as I just love it. I start doing this anywhere between 3 pm and 5 pm. I usually have dinner around 6.30 pm - 7 pm so I work it around that. This video below is an older one, i'll update it soon :)
EVENING
I feel very refreshed after my wonderful sleep on the Motomed bike, and my body feel great. After I've had dinner and finished cleaning up it's usually around 8 pm. I then set up the Oxford Journey Hoist, however I use it for exercise.
When I was in various rehabilitation hospitals after all my "attacks" during the 2010 - 2011 period when I was so ill, the physiotherapists would use a special standing machine. This was to help me with all kinds of things, but mostly to develop and exercise my legs, (photo below). I'd also use it when I have what I call "tune ups" between 2011 and 2015 when I have a couple of months of physiotherapy exercise as an out patient at a rehabilitation hospital.
I'd decided I needed to continue doing this kind of exercise as it works my upper legs and bottom muscles. This is so important as it helps me to transfer on and off my bed from the wheelchair. It also helps to adjust my seating position in my wheelchair, as I spend anywhere from 10 - 12 hours in the wheelchair each day. It also helps me with improving bone density as you need to weight bare for a minimum 1 hour a day to assist your bones from becoming very fragile. Plus I love it!
When I was looking around for a standing machine, they didn't exist then. I decided a hoist would be a great idea as it will double as a hoist if ever I needed it, as well as exercise equipment. I found this hoist the Oxford Journey, and have used it for both purposes. The exercise I do with that is :-
I use it twice between 8 pm - 9.30 pm. It's also great for leg spasms. You will see in the video (on it's way) how easy it is to use. Once I have the lifting or supportive belt around my midriff, I can then hoist myself up and start working my legs. I go all the way up and then just lower myself slightly. I can get my legs to kick in and do squats. I do 3 sets of 12 reps each, with a rest in between each set. My leg muscles fatigue very quickly again due to the nerve damage on the spinal cord. And as I am continuously creating alternative pathways around the damaged nerves, I have to do all the exercise at least every day or second day. I can't leave it any longer as then the pathways become weak again.
Once I've done 3 sets I change the belt length to be closer, and lift myself up more so I am actually standing taller. I then stand there for as long as I can), about 10 minutes is my maximum I can hold it for. I'll go away and do something else, and come back half an hour later and do the same sets and reps again. I's also great to do it after eating.
I feel very refreshed after my wonderful sleep on the Motomed bike, and my body feel great. After I've had dinner and finished cleaning up it's usually around 8 pm. I then set up the Oxford Journey Hoist, however I use it for exercise.
When I was in various rehabilitation hospitals after all my "attacks" during the 2010 - 2011 period when I was so ill, the physiotherapists would use a special standing machine. This was to help me with all kinds of things, but mostly to develop and exercise my legs, (photo below). I'd also use it when I have what I call "tune ups" between 2011 and 2015 when I have a couple of months of physiotherapy exercise as an out patient at a rehabilitation hospital.
I'd decided I needed to continue doing this kind of exercise as it works my upper legs and bottom muscles. This is so important as it helps me to transfer on and off my bed from the wheelchair. It also helps to adjust my seating position in my wheelchair, as I spend anywhere from 10 - 12 hours in the wheelchair each day. It also helps me with improving bone density as you need to weight bare for a minimum 1 hour a day to assist your bones from becoming very fragile. Plus I love it!
When I was looking around for a standing machine, they didn't exist then. I decided a hoist would be a great idea as it will double as a hoist if ever I needed it, as well as exercise equipment. I found this hoist the Oxford Journey, and have used it for both purposes. The exercise I do with that is :-
I use it twice between 8 pm - 9.30 pm. It's also great for leg spasms. You will see in the video (on it's way) how easy it is to use. Once I have the lifting or supportive belt around my midriff, I can then hoist myself up and start working my legs. I go all the way up and then just lower myself slightly. I can get my legs to kick in and do squats. I do 3 sets of 12 reps each, with a rest in between each set. My leg muscles fatigue very quickly again due to the nerve damage on the spinal cord. And as I am continuously creating alternative pathways around the damaged nerves, I have to do all the exercise at least every day or second day. I can't leave it any longer as then the pathways become weak again.
Once I've done 3 sets I change the belt length to be closer, and lift myself up more so I am actually standing taller. I then stand there for as long as I can), about 10 minutes is my maximum I can hold it for. I'll go away and do something else, and come back half an hour later and do the same sets and reps again. I's also great to do it after eating.
VIDEOS TO COME