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Therapy WA Talks

Tips to Increase Push Strength

21/02/2024

Hello and welcome back to our blog, Therapy WA Talks.

Here on our blog, we give an insight into what it is we at Therapy WA do, shining a spotlight on all thing’s physiotherapy, the weekly happenings of our therapists and giving our amazing clients a voice.

Therapy WA is a WA owned and ran mobile physiotherapy service servicing the Perth Metro area. Our focus is on making physiotherapy accessible to all, with a patient-centred, functional, and fun approach.

This week we thought we would talk about something useful for our spinal cord injury clients, or those clients who rely on a manual wheelchair for their mobility. Going from ambulating using the lower limbs to a wheelchair and relying on the upper limbs is clearly a huge change and challenge. We are not generally as strong through our upper limbs, and as such this is something our clients need to train and work on to improve push strength, efficiency, and fitness. We will generally assess clients initially using a “push test”, where we measure the distance they achieve in a specific amount of time, and then compare this later, following a program of specific training and rehabilitation.

Having a spinal cord injury or using a wheelchair for mobility presents unique challenges, but with the right physiotherapy approach, individuals can enhance their push strength and regain a sense of independence. This blog aims to provide insights into effective exercises and tips tailored to improve push strength, promoting a more active and fulfilling lifestyle.

Push strength is crucial for daily activities like transferring from a wheelchair to a bed, car, or other surfaces. Physiotherapy plays a pivotal role in developing and maintaining this strength, contributing to enhanced mobility and quality of life for individuals with spinal cord injury or lower limb weakness. Please see below some of the exercises and tips you can use to improve your push strength.

Exercises to Increase Push Strength:

1. Seated Push-Ups:
   • Begin by placing your hands on the armrests of your wheelchair.
   • Lift your body off the seat by straightening your arms.
   • Lower your body back down in a controlled manner.
   • Aim for 2-3 sets of 10 repetitions, gradually increasing as strength improves.

1. Shoulder Press:
   • Utilise resistance bands or light dumbbells.
   • Sit with upright posture, and raise your arms overhead.
   • Lower the weights back to shoulder level.
   • Perform 2-3 sets of 10 repetitions, adjusting the resistance as needed.
2. Tricep Dips:
   • Position your hands on the edge of a stable surface (e.g., a bench or parallel bars). You can use your wheelchair for this also, or a slide board on your bed.
   • Lower your body by bending your elbows. Bring the elbows directly back, imagining a sharp bend at the elbow joint.
   • Push back up to the starting position.
   • Start with 3 sets of 8-10 reps, progressing gradually.
   • Look out for shoulder pain, or increased pressure on the shoulders. Check form with your physiotherapist.
3. Wheelchair Sprints:
   • Engage in short bursts of intense pushing, mimicking a sprinting motion in your wheelchair.
   • This exercise enhances cardiovascular fitness and push strength simultaneously.
   • Consult your physiotherapist to determine appropriate durations and intensity.
4. Resisted Pushing:
   • Incorporate resistance by attaching bands to your wheelchair or using specialised devices.
   • The added resistance challenges your muscles, aiding in strength development.
   • Ensure proper form and consult your physiotherapist for guidance.

Tips for Optimising Push Strength Progress:

1. Consistency:
   • Stick to a regular physiotherapy routine to steadily build push strength over time. You should aim for completing your program 3 x per week.
   • Consistent effort will yield better results and enhance overall function.
2. Gradual Progression:
   • Increase the intensity and duration of exercises gradually to prevent overexertion or injury.
   • Work closely with your physiotherapist to determine suitable progressions.
3. Correct Form:
   • Focus on maintaining correct posture during exercises to target the intended muscle groups.
   • Improper form may lead to compensatory movements and hinder progress.
   • Monitor any pain that may arise, particularly in the shoulders and speak to your physiotherapist to check form.
4. Stay Hydrated and Nourished:
   • Adequate hydration and proper nutrition are essential for muscle recovery and overall well-being.
   • Consult with a nutritionist to ensure your diet supports your fitness goals.

Physiotherapy is a vital component of empowering spinal cord injury clients and those mobilising in a wheelchair to enhance push strength and improve overall functional abilities. With a tailored exercise program, consistency, and professional guidance, individuals can achieve meaningful progress, fostering greater independence and an improved quality of life. Consult with your physiotherapist before starting any new exercise program or contact us at Therapy WA to see how we can help.

Please reach out if you have any questions lisa@therapywa.com.au

Take care and talk soon

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TherapyWA acknowledges and regrets the imposition to the lives and culture of Aboriginal people which occurred as a result of European colonisation within Australia. We would like to acknowledge the traditional custodians of Country throughout Australia and their connections to the land, sea and the community. We will continue to pay respects to their elders past and present and all aboriginal people, especially those we may meet as part of our work.