A Mat Exercise Guide for Spinal Cord Injury Patients

If you are looking for the best spinal cord exercise in Miami, this guide can serve as your recovery playbook.

Doing light to moderate exercises can help improve the health of your spine after SCI. Getting your body moving is recommended to prevent muscle and joint stiffness. Most essentially, exercising can help you restore your full range of motion. One way to achieve these is by engaging your body in simple and easy mat exercises at home. 

If you are recovering from SCI, we’re here to guide you in properly performing spinal cord exercises in Miami, especially when you’re starting from scratch. So, get your mat, take a deep breath, and let’s begin.

Gentle Reminders Before Doing Any Exercise After SCI

#1. Consult with your doctor

Before kick starting an exercise routine, you must get a green light from your doctor or physical therapist. They are qualified to help you design a customized exercise program that fits your injury and current health level. 

#2. Do some stretching

Once your doctor has cleared you to do mat exercises at home, you should not push your body to perform anything vigorous right away. Instead, you must awaken your muscles first by establishing a stretching routine. By integrating this into your daily exercise program, you are decreasing your risk of developing further injuries. 

#3. Start small – this is just the beginning

It’s okay to take slow and small steps at the beginning of your exercise journey after SCI. For example, try doing two to four repetitions of a 5-minute spinal cord exercise in Miami. Keep doing this routine until you feel more comfortable with those exercises. This can help you avoid burnout, pressure, stress, anxiety, and worse injuries. Lastly, this can help you feel better about yourself. Remember, recovery is not and will never be a race.

Spinal Cord Exercises in Miami You Can Do on a Mat

Spinal cord injury can take a toll on your physical health. Not moving your body well enough will put you at risk for weight gain, high blood sugar, and cardiovascular disease. In short, you can save yourself from those possible health issues by maintaining your physical health through certain exercises.

Spinal cord exercises in Miami, such as a mat exercise, offer many benefits, including improved mood, better sleep pattern, increased flexibility, and muscle strength–all will contribute to your faster recovery. 

Here are some of the common mat exercises that you can do at home or at a spinal cord injury rehabilitation center. Perform only the activities that you think your body is capable of doing. You can also modify them in ways that will make them easier for you to follow. 

Let’s start. 

#1. Child’s Pose

Child’s pose is a beginner-friendly exercise and yoga pose designed to ease your mind and body. This exercise offers various benefits, including relaxation, stretching, better digestion, improved blood circulation, and tension relief. 

Here’s how to perform a child’s pose:

• First, kneel on your exercise mat while resting your buttocks against the tip of your heels. 
• Second, put your palms on your thighs and slowly bring your feet together. Take slow and deep breaths in this part while you allow your shoulders to relax.
• Third, while exhaling, slowly lower your upper body on your thighs. Gently extend your arms in front of you with palms facing down on the exercise mat. 
• Fourth, gently lower your forehead on your exercise mat. Close your eyes and relax your neck, jaw, and shoulders. After a couple of seconds to a minute, you can slowly sit up and take a break. 

#2. Bicycle Kicks 

This spinal cord exercise in Miami helps you build a strong core that will effectively protect your injured spine in the long run. 

Here’s how to perform bicycle kicks on your mat:

• First, lie flat on your back while extending your legs. Place both of your hands behind the head.
• Then, press your lower back into the mat and eliminate the arch in your lower back. This can help prepare your core better before you perform any movement. Once your body is ready, raise your shoulders from the mat. 
• Next, gently bring your left knee towards your chest. Make a pedaling motion to get your right elbow toward the left knee. Make sure that the legs and elbows move alternately. Perform these movements in a slow and controlled manner to achieve the best results. 

#3. Single-Leg Raise

Doing this spinal cord exercise in Miami can help strengthen the muscles in your hips and quadriceps. In addition, your abdominal muscles and back muscles can also benefit from this form of exercise. Here’s a step-by-step guide to properly perform single-leg raises.

• Lie down with your back and legs flat against the floor. Keep both your arms steady on the sides. 
• Once your body is relaxed, you can begin to raise your left leg slowly with your feet pointing straight in the air. 
• Hold it there for at least 5-10 seconds. Then, slowly put your left leg back to the floor. 
• Lastly, do the same thing with the other leg. 

#4. Trunk Twist

Trunk twist is a popular exercise that helps improve body stability. This is an excellent exercise for maintaining balance after SCI. Additionally, a trunk twist can help minimize low back pain while you’re recovering from the injury.

Follow this step-by-step guide to performing a trunk twist properly.

• Start by lying down on your exercise mat with your knees together. Make sure that your feet are also flat on the mat.
• Then, slowly tilt both your knees to either the left or right side. Be sure that your shoulders stay flat on the mat. Hold this tilted body position for approximately 30 seconds.

Our Miami Spinal Rehab Center Can Help You

The first step is truly the hardest. If you are wondering where and how to start getting back in shape again, begin by thinking about your goals. It will be different for everyone, but setting goals can help motivate and inspire you to begin your exercise journey after a spinal cord injury.

We hope this guide to spinal cord exercises in Miami will help you go easy as you make significant changes in your life after SCI. 

i AM ABLE is also here to provide you with personalized rehabilitation programs to help you achieve complete recovery. Contact our Miami spinal rehab center so our team of professionals can help you regain control of your life again.

 You can also get words of encouragement from our eBook, 7 Unbelievably Important Steps to Take to THRIVE after Paralysis. Download it below and get access to a whole new idea of how you can still live a good life after sustained injuries. 

Grab our free e-book 7 Unbelievably Important Steps to Take to THRIVE after Paralysis by clicking the image below.