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Mat exercises for spinal cord injury survivors are ideal because a mat helps lower the risk of falling or straining the joints. After a spinal cord injury, survivors may struggle with movement and sitting up-right due to decreased strength in the core muscles.
Mat exercises are a good stepping stone for developing core strength and improving posture, especially for individuals using a wheelchair. In addition, it provides an opportunity to practice fundamental positions and movement patterns that will aid in functional activities such as transfers and bed mobility.
Rehabilitation exercise is an important element in spinal cord injury recovery that should be performed on a consistent basis to promote neuroplasticity (central nervous system’s ability to rewire itself) and improve mobility.
To ensure your safety during spinal cord injury exercises, we’ve gathered 10 of the most effective mat activities for spinal cord injury, including exercises for patients with hemiplegia (paralysis on one side of the body) or paraplegia (paralysis of the lower limbs) to do at home.
Benefits of Exercising on a Mat After Spinal Cord Injury
Mats provide many benefits during exercise, especially after a spinal cord injury. Mats can make it smoother to exercise because of its protective layers such as reducing the risk of falling or further injury. Studies have also shown that performing core exercises on a mat can help improve spine stability and increase the control of the affected limbs.
Each type of mat has their own unique benefits. For example, a Pilates or yoga mat is a non-slip mat that provides traction and a little bit of cushioning for the body, helping prevent injury and falling. These are usually light-weight and can be rolled up or folded for better portability and storage. Thicker exercise or gym mats provide extra cushion, are usually heavier but more durable, and help prevent muscle aches and pains while exercising.
Some factors to consider when thinking about purchasing a mat include portability, whether it’s easy to clean, and affordability. Most are light-weight, sweat-resistant, and durable meaning they can last you all throughout your spinal cord injury recovery journey, although materials between mats may vary.
Choosing the Right Mat for Spinal Cord Injury Exercises
Choosing the right mat for spinal cord injury exercises is essential. To find the most suitable one for you, it helps to take into account a couple of factors including what type of workouts you are aiming for.
For instance, exercise mats usually provide more support for advanced or higher intensity workouts, while yoga or Pilates mats tend to focus on improving balance and grip, both which are extremely important. In fact, studies indicate that the most effective workout mat is one that provides balance, grip, and comfort.
When buying a mat after spinal cord injury, it helps to keep in mind the:
- Size of the mat: Smaller mats can help with core exercises and stretching, while larger mats offer a bigger area to do other workouts. Also take into account the thickness of the mat. Thinner mats are lighter and easier to transport, but thicker mats provide more cushion and support after a spinal cord injury.
- Durability: Some mats are easier to clean and offer more traction and durability depending on the materials, such as foam, silicone, or rubber. Certain mats may also feature a protective coating and resistance against shoes, equipment, odor, and wear.
- Portability: lighter-weight mats can often be rolled up and easily transportable, but usually provide less cushion. On the other hand, heavier and thicker mats aren’t as portable but typically offer more durability and cushion.
Swiss Ball Exercises
An exercise ball or swiss ball is the ball constructed of soft elastic with a diameter of approximately 35 to 85 centimeters (14 to 34 inches) and filled with air. It is most often used in physical therapy, athletic training and exercise. It can also be used for the weight training.
Ball Crunch
- Lie on your lower back on the exercise ball and place your hands behind the ears.
- Roll your shoulder blades of and lower yourself back down after a short pause.
- To avoid straining your neck, looks straight up instead of looking at your knees.
Ball Side Crunch
- Lie on your side against the exercise ball, arms across your chest, legs extended and feed wide apart to give you balance.
- Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.
- Breathe out while contracting your ab muscles and breathe in while returning to starting position.
Ball Exercises for chest
Ball Push Up
- Lie prone with your hands on top of the exercise ball, legs and back fully extended.
- Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
- Breathe out while pushing and breathe in while returning to starting position.
Ball Push Up - Feet Up
- Lie prone with your thighs on top of the exercise ball, legs and back fully extended and hands on the floor, elbows bent.
- Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
- Breathe out while pushing and breathe in while returning to starting position
Ball Exercise For Shoulders
Ball Rear Deltoid Row
- Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, arms extended.
- Raise the dumbbells straight up until your elbows are at 90 degree angles then rotate them up and slowly lower them down after a short pause.
- When rotating up keep the angle in your elbows still throughout.
Ball Shoulder Rotation
- Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells out to your sides, elbows at 90 degree angles.
- Keeping the angles in your elbows still throughout roll the dumbbells up until your Forearms are parallel to the floor.
- Breathe out while rolling up and breathe in while returning to starting position.
Ball Exercises for the back
Ball Hyper-extension
- Kneel down in front of the exercise ball, your belly pressed on top of it and place your hands on each side of the ball.
- Extend your back by extending your arms and legs and return to starting position after a short pause.
- Breathe out while extending and breathe in while returning to starting position.
Ball Hyper-extension - Reverse
- Lie prone on top of the exercise ball which is itself on top of a bench, legs down but extended and grip the bench with both hands to maintain balance.
- Raise your legs up while keeping your legs extended and slowly lower them down after a short pause.
- Breathe out while raising your legs and breathe in while returning to starting position.