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Rekindling the Fire for Lifelong Physical Activity

Presented at the SCI Wellness Summit on May 14, 2022

Using the Why, What, How, Where model, Beth McAndrews, PT, DPT, Neurologic Physical Therapy Resident University of Washington – Evergreen Health, provides a roadmap for planning, starting, and maintaining physical activity. With references and resources for activities ranging from every day activities to planned exercise to adaptive sports, you will gain valuable tools for physical activity (strengthening, cardiovascular, and stretching) as someone with a spinal cord injury (or anyone else for that matter!). References and links are provided below for resources to help you get started.

 

Presentation time: 55 minutes. After watching, please complete our two-minute survey!

View this video on our YouTube channel: https://youtu.be/5xTykGXzTNc

Presentation Resource List:

Gym Transfer video referenced in the presentation: https://youtu.be/bpHiQknUs_k

  1. Arm exercise packet:
    1. https://sci.washington.edu/info/forums/reports/SCI%20Home%20Exercise%20Packet.pdf
  2. Home Exercise Courses:
    1. Every Body Fitness Online - by Sci Total Fitness
    2. Spinal Cord Injury Weekly Virtual Groups - Spinal Cord Injury Research Center at Mount Sinai
  3. Self Workout Guides:
    1. Stretching:
      1. Microsoft Word - SELF RANGE OF MOTION PROGRAM.doc
      2. Microsoft Word - Passive ROM for the legs.doc
      3. Microsoft Word - Assisted SCI Shoulder Stretching Exercises(HEP).doc
      4. Microsoft Word - Independent SCI Shoulder Stretching Exercises.doc
      5. Strengthening Program for SCI Population
    2. Strengthening
      1. At-Home-Fitness-Guide.pdf
      2. SCI Home Exercise Packet.pub
    3. Gym Based Exercise:
      1. Gym based exercises for SCI.pdf
  4. A Day in the Life Videos:
    1. Day in the Life: Working Out (Part 1) Magee Rehabilitation Hospital - YouTube
  5. Workout Videos
    1. Youtube
      1. Chelsie Hill's Wheelchair Workout – YouTube
      2. SEATED UPPER BODY WORKOUT | Wheelchair & disability friendly.. Ashley Freeman – YouTube
      3. Tough Wheelchair Cardio Workout // At Home! – YouTube
      4. Adaptive Yoga Class for People with Spinal Cord Injuries - YouTube
      5. NCHPAD 14 weeks to a healthier you program: NCPAD 14 Week to a Healthier You!
  6. Gym Accessibility Articles and Resources:
    1. https://sci.washington.edu/info/newsletters/articles/09_fall_fitness_centers.asp#resources
    2. Using a Fitness Center Does Not Have to be an Exercise in Frustration: Tips for People with Mobility and Visual Disabilities : NCHPAD - Building Healthy Inclusive Communities
  7. Personal Trainer Directories:
    1. ACSM ProFinder| Find a Certified Health & Fitness Professional
      1. Search: Certified Inclusive Fitness Trainers (CIFTs)
    2. Personal Trainers in Washington, USA : NCHPAD - Building Healthy Inclusive Communities
  8. Outdoors:
    1. Washington Wheelchair Accessible Trails & Trail Maps
    2. Access Pass - Accessibility (U.S. National Park Service)
  9. Physical Therapist’s Guide:
    1. ProacTiveSCI Toolkit Final