Getting Started

• Make sure you are healthy enough to exercise. Inform your physician that you are starting an exercise program.
• Choose the right program for YOU and make sure to keep activities that you choose VARIED, FUN, and REWARDING.
• Exercise a minimum of five days a week, ideally performing strengthening exercises 3 to 4 days a week.
• Be active throughout the day - just keep moving.

General Guidelines and Safety

• Many people with spina bifida have latex allergy. If this is the case, always check beforehand to make sure that the exercise equipment is not made of latex. Equipment manufacturers such as Thera-band® offer latex-free versions of their products.
• Breathing - Breathe normally while performing the exercises. Do not hold your breath at any time. To make sure that you are not overdoing the exercises, you should be able to maintain a normal conversation. If you are exercising alone, it is best to count out loud while doing the exercises. A useful technique is to slowly count 1-2 when performing the exercise action, and count 1-4 when going back returning to the starting position.
• Posture - Sit up tall with both feet planted firmly on the floor.
• Back Support - To make sure that your lower back is supported, roll up a small towel and place it behind your back.
• Rest - Give your muscles a day's rest between strength training sessions. Your muscles may feel sore a day or two after you've started a new exercise. IF you are sore, wait until soreness has diminished before going back to strength training. Consult with your doctor if the muscle soreness lasts longer than two days. In addition, if muscle soreness last 2-3 hours after exercise, you know you have done too much. During the next exercise session, decrease the number of repetitions, sets, or weight until you find the right settings for you.

Sample Physical Activity Program

• Include as much variety as possible.
• M, W, F - walk 30 minutes, lift weights for 20 minutes, stretch for 10 minutes.
• Tuesday/Thursday: ride the stationary bike for 15 minutes and perform a dance video for 15 minutes.
• On the weekends, go hiking in a local park, swim during the summer months or ride a bike (three wheeled bicycles are becoming popular).

Use and Care of the Elastic Resistance Band

• Before starting, always check the band for damage.
• Make sure that the elastic band is wrapped firmly (but not too tight!) around your fists.
• Adjust the length of the band so that there is just enough slack/elastic resistance and you are able to go through the full or comfortable range of motion when exercising.
• Avoid pinching or pulling of body hair by covering area of skin.
• Control the band to avoid snapping back
• The resistance level of the band increases by decreasing the bands distance between your hands or by folding it over.
• As you increase strength, move to another color band for increased resistance.
• Store the band in a dark location.
• Keep away from pets and children.

Neck Stretch

Tilt your head to the side, moving your ear toward your shoulder Hold for 20 seconds. Return your head to an upright position. Repeat on the opposite side. This stretches the side of the neck.

Wrist Flexion / Extension

Extend the arm and hand forward. Palm facing outward. Bend your wrist and assist the movement with your other hand. Hold. Then straighten your wrist and assist the movement with your other hand. Hold.

Overhead Stretch

Sit on the chair with back and neck straight. Feet are planted firmly on the floor. Raise arms up overhead. Interlock fingers if possible, for a stronger stretch. Extend your arms, straightening the elbows. This stretches the muscles of the shoulder.

Upper Trunk Flexion

Sit with proper posture. Eyes looking forward, and feet planted firmly on the floor. Bring your chin to your chest and round the upper trunk keeping head, neck, and shoulders relaxed. Keep your bottom firmly on the seat. Slowly straighten the back, and then bring head back to neutral/ starting position. Repeat.

Triceps Stretch

Stand or sit with proper posture. Bring one arm across your body. Using your other hand, gently pull your elbow farther across your body. Feel the stretch along the back of your shoulder. Hold for 20 seconds. Release the stretch briefly. Do the stretch 2 times with each arm.

Butterfly Stretch

Sit with proper posture and place your hands behind your neck. Slowly and gently bring your elbows backward, being careful not to pull on your neck. When your elbows are as far back as they will go, pause briefly. Feel the stretch in your shoulders and chest Relax and return to the starting position Repeat 10 times.

Trunk Rotation

Sit in chair and gently rotate you trunk and shoulders to one side Use your arms to help rotate Repeat in opposite direction. You should feel a stretch in your trunk.

Hamstring Stretch

Sit in chair and extend one leg forward Keep knee straight and gently lean toward your toes Repeat on the other leg You should feel a stretch in the hamstrings. Don't perform this exercise if it increases leg pain.

Seated Exercises

• For seated exercises, sit up tall with both feet planted firmly on the floor.
• You may want to use a rolled up towel to support your lower back.
• Begin with a few repetitions and progress to 12 as you increase your strength.

Elbow Flexion

Place the band crosswise on the seat of the chair. Adjust the length of the band so that there is enough slack. Sit in chair or wheelchair, arm free. Wrap the band around the hand with palm facing upwards. Tie the exerciser at knee level on the side of the chair or across legs Bend elbow Hold. Return to start position.

Elbow Extension

Place the half of the band crosswise on the seat of the chair. Adjust the length of the band so that there is enough slack. Sit on the band, arm free. Make sure that the band crosses diagonally across the back. Wrap the band around your hand with elbow bent, and palm facing downward. Straighten elbow. Hold. Return to start position.

Forward Reach

Begin with band wrapped around your upper back. Grasp both ends of band with elbows bent and palms facing inward. Push band forward, extending your elbows to shoulder level. Slowly return to starting position.

Upright Row

Place center of band under both feet and grasp each end of the band with palms facing down Pull band upward toward chin, lifting elbows outward. Slowly return to the starting position.

Overhead Reach

Place center of band under feet and grasp each end of the band with palms facing forward. Lift arms forward and upward, extending your elbows with palms facing forward. Don't lift above your shoulders if it causes pain. Slowly return to the starting position.

Hip Flexion

Sit on firm surface, the exerciser around thighs. Raise knee to chest, keeping opposite leg stationary. Hold. Return to start position.

Hip Abduction

Sit on firm surface, the exerciser around thighs, near knees. Lift one leg slightly and pull away from other leg. Hold. Return to start position.

Leg Press

Begin looping middle of band around foot with your knee bent. Hold both ends of the band at your waist. Keeping ends of band at your waist, extend knee to straighten leg. Slowly return to starting position Repeat on other leg.

Note

The information provided here is offered as a service only. The National Center on Physical Activity and Disability, University of Illinois at Chicago, the National Center on Accessibility, and the Rehabilitation Institute of Chicago do not formally recommend or endorse the equipment listed. As with any products or services, consumers should investigate and determine on their own which equipment best fits their needs and budget.

National Center on Physical Activity and Disability
http://www.ncpad.org
ncpad@uic.edu
(800) 900-8086 (voice and TTY)
(312) 355-4058 (facsimile)

Organizations

1. Spina Bifida Association of America :
   Washington , District of Columbia

This fact sheet was last updated on 03-01-2007.

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