Tag Archives: disabled people

Top 10 Home Exercises for disabled people with varying abilities!

Top 10 Home Exercises for disabled people with varying abilities

Dom Thorpe is a personal trainer who specialises in working with disabled people to help them get fit and healthy.                                           original article by Disabilty Horizons

 

Here is his Dom’s list of the top 10 exercises for disabled people with varying abilities, so you can achieve a long-term goal to get fitter, or simply keep active.

Top 10 Exercises for disabled people with varying abilities

There’s a huge array of exercises for disabled people and just as many ways to tailor them to fit your needs. For each exercise below, I have listed who they’re suitable for, the method and any modifications.

For each exercise/s you choose, you should do three sets. Repeat each 10 times without stopping, then rest for 30 seconds to 1 minute. Repeat a further 10 times, rest again and repeat for a 3rd time. In most cases, try to leave 48 hours between workouts in order to fully rest your muscles and joints. Stressed tissues take time to recover!

In terms of intensity, you should always be trying to better your last performance. That means, if you can complete three sets of 10 on a certain weight, either try to move up to the next weight, or if you don’t have access to heavier weights/resistances, try to increase the number of repetitions or number of sets.

Always be improving – it’s the only way to get fitter. Bear in mind that increasing repetitions will improve your endurance, and increasing weight will improve your strength. Work out which one you’d like to focus on and to achieve your goal.

1. Sit to stand

This is my favourite exercise. It’s really good if you have a weakened lower body and need to increase lower body strength and stability.

Suitable for: Conditions where you have some control over your lower body.

Method: Perch your bottom at the front edge of a seat with your feet flat on the floor, behind your knees. Tilt the upper body forward slightly and attempt to push yourself up with your legs into a fully standing position. Slowly lower yourself back down into the seated position you started in.

Modifications: If you can’t do it without the assistance of your arms, place your hands on your knees to help push you up. If your legs are very week, you can use a support, such as a grab rail or worktop. Pull yourself up out of your chair whilst attempting to put as much force through the legs as possible.

2. Seated tricep dips

This exercise will strengthen your triceps, chest and the front of your shoulders. Strengthening those parts of the body will be particularly useful if you transfer from a wheelchair.

Suitable for: Conditions where you have good strength in your upper body.

Method: Sitting, place your hands on the armrests of your wheelchair or another chair. Make sure they are directly beneath your shoulders. Push yourself up until your arms are fully extended, then slowly lower yourself down until you are fully seated again.

Modifications: If you don’t quite have the arm strength, but you do have some leg strength, you can use your legs to assist you slightly. But try to let your arms do as much of the work as possible.

Seated Tricep dip YouTube Video Below

 

3. Seated knee raises

This is a great way to strengthen the hip flexors – the muscles around your hip that help it to move – and therefore make transferring, walking and bending easier.

Suitable for: Conditions where you have some control over your lower body.

Method: When seated, raise one knee upwards until your foot is several inches off the ground. Lower slowly and repeat the process. Once you’ve completed a set on one side, repeat this on the other leg.

Modifications: If you struggle to get your foot off the floor completely, you can use your calf muscle to flex your ankle, which will assist the movement. Be careful not to let the calf do all of the work though.

4. Sit and walk

For those who need to practice walking, this exercise is ideal. The benefits are two-fold. First, the sit to stand strengthens the legs, and then the short walk serves to improve… wait for it… walking!

Suitable for: Conditions where you have some control over your lower body.

Method: Start with two chairs spaced a few metres apart, but facing each other. Sitting in one of them, perform the sit to stand exercise, then, once up, walk to the other chair. Turn around, sit down in the second chair, then stand up again and walk back to the first chair.

Modifications: It can be done with assistance, crutches or a partner until gradual improvements are made, at which point the assistance can be reduced a bit at a time. You can also vary the distance between the chairs accordingly.

Sit and Walk YouTube Video Below

5. Reverse Crunches

This exercise is good for when you want to strengthen your abdominal muscles, but you aren’t strong enough to do a normal crunch or a sit up.

Suitable for: Conditions where you have some control over your abdominal muscles.

Method: Start in a seated position on the floor with your knees bent at 90 degrees. Gradually lower your upper body backwards until you are laying flat on the floor, facing upwards. Get yourself back into the seated position in any way you can, and repeat the lowering process. Try to roll the spine as you lower down, ensuring that each vertebra touches the mat one by one.

Modifications: Use your hands to grip your knees or thighs to help guide you slowly.

6. Back exercises – dorsal raises and seated back extensions

Abdominal exercises need to be balanced out with an exercise that will work your lower back muscles.

Dorsal rise suitable for: Those who are comfortable getting onto the floor and back up from it.

Dorsal raise method: Start the exercise lying face down. Bring your fingertips to your temples and spread your elbows wide. Raise your head and shoulders up from the floor at the same time as your thighs. Slowly lower without relaxing completely by preventing the arms from touching the floor.

Dorsal Raise YouTube Video Below

Seated back extension suitable for: Those who use a wheelchair and can’t get down onto the floor.

Method for seated back extension: In your wheelchair, or seated on any other stable platform, bend over from the waist until your upper body is facing down toward the floor. From this position, slowly extend the head and back to bring yourself to an upright position and repeat the movement.

Modifications: If you struggle to bring yourself back up to an upright position, you can assist by using your hands to press onto your thighs.

Seated Back Extension YouTube Video Below

7. Reverse flys with a resistance band

Strengthening your upper back muscles can help to maintain good posture and assist with pulling actions.

Suitable for: Conditions where you have some grip strength and control over your upper body.

Method: In a seated position, take a resistance band in both hands, being sure to leave some slack between the two hands. Hold them out directly in front of you with straight arms. Keeping the arms fixed at the elbow, spread the arms backward as if you are spreading your wings (hence the name ‘flys’). Slowly control the arms forward until you return to the starting position.

Modifications: By varying the amount of slack between the hands, you can increase or decrease the difficulty of the exercise. You can also vary the resistance of the band bu using bands with different tensions.

8. Seated shoulder press

Increasing shoulder strength can help you in situations where you need to lift things above your head.

Suitable for: Conditions where you have some grip strength and control over your upper body.

Method: Using weights, take one in each hand and sit in an upright position. Hold the weights either side of your head, with the palms facing forward, as if you were holding onto a bar. Push the weights above your head, keeping the palms facing forward, until they meet in the middle. Slowly lower them back into the starting position and repeat.

Modification: Try lighter weights if the exercise is too difficult, or no weights at all. Alternatively, you could use a resistance band by sitting on it with the ends in your hands. This could be as slack as you need it to be.

Shoulder Press YouTube Video Below

9. Resistance band leg press

This exercise is an easy way to start strengthening your thigh muscles and glutes (butt muscles), especially if the ‘sit to stand’ exercise is beyond your capabilities.

Suitable for: Conditions where you have some control over your lower body.

Method: In a seated position, hold either end of a resistance band in each hand, with the middle of the band looped under one foot. Be sure to create enough tension in the band so that the leg is pulled into a bent position, with the knee facing toward the chin. Maintain the tension and push the foot toward the floor so as to straighten it out and stretch the band. Slowly allow the band to draw the leg back to a bent position.

Modifications: Vary the amount of slack in the band or the tension of it to alter the difficulty. You can also try this exercise in a lying position if you are not comfortable in a seated position.

10. Kneel to stand

This will strengthen your lower body and assist with balance, flexibility and mobility.

Suitable for: Conditions where you have good control over your lower body.

Method: Start in a kneeling position on the floor, but upright as opposed to seated. Bring one leg forward until you can place that foot flat on the floor. From that position, push up to a standing position, then step down again with the same leg, kneeling first. Then bring the other leg back onto the knee, and repeat in the same order. Once you have completed a set leading with one leg, repeat the exercise leading with the other leg.

Modifications: If you struggle with balance, you can use one arm to support yourself on a table, door handle or wall.

For a cardiovascular workout, you can try a circuit by performing the above exercises in sequence, with little or no rest between sets. Do one set of each exercise before moving onto the next. Once you have completed them all, you can break for a couple of minutes before repeating the circuit a few more times.

All video examples of these exercises are on my website: www.dt-training.co.uk/exercise-videos. Be sure to view them to avoid miss-performing the exercises and risking injury.

By Dom Thorpe

If you’d like to train with Dom, you can find out more information and get in touch by visiting his website: www.dt-training.co.uk

 

Practical Info for Blind & Partially Sighted People!

Coronavirus - Practical information for disabled people!

Practical Information for Blind & Partially Sighted People!

RNIB Helpline: call on 0303 123 9999 RNIB Services  | Open 8 am – 8 pm weekdays and 9 am – 1 pm on Saturdays.

National isolation 

  • Stay at home
  • Only go outside for food, health reasons or work (but only if you cannot work from home)
  • If you go out, stay 2 metres (6ft) away from other people at all times
  • Wash your hands as soon as you get home
  • Do not meet others, even friends or family. You can spread the virus even if you don’t have symptoms.

The police have been issued powers to disperse or fine.

  • People can move about to care for vulnerable people, get medical help, or medical supplies.

COVID-19 Guides and Citizen Advice

Shopping

Link to our regularly updated dedicated Shopping info Page: Supermarket Info 
  • Need help with shopping, a prescription collection or just want someone to talk to?  Give NHS Volunteer Responders a call 0808 196 3646 (8 am to 8 pm)  Visit this website for more info:  https://blindsport.uk/NHSResponders

Your shopping environment may be changing

If you are blind or partially sighted and are needing to go to a local supermarket for your essential shopping, please be aware that stores across the country and putting measures in place to protect us all. So, it’s important that you are aware that you may find changes to the environment you are usually used to. These measures could include the following:

  • Temporary barriers
  • Store reconfiguration (especially near checkouts)
  • Floor markings for social distancing
  • Perspex screens protecting check-out staff
  • Requests for contactless payment methods.

These measures will differ from store to store and may change over time.


Hidden Disability Lanyard

If you have a disability that may not be immediately obvious but would appreciate support from staff when you’re doing your shopping, you may be interested to know there is a lanyard which can signal this. The sunflower lanyard is currently recognised in Tesco, Marks and Spencer and Sainsbury’s. Find out more about the lanyard and how you can get one.

A number of supermarkets and retailers started trialling the lanyard in 2018. In September 2019, M&S become the first UK retailer to introduce sunflower lanyards into all of its stores. They were followed by Sainsbury’s and Argos, who announced the nationwide rollout of sunflower lanyards in all their stores in October. In December 2019, Tesco also announced that they would begin providing sunflower lanyards at all of its stores.

Vangarde Shopping Park in York, intu Trafford Centre in Manchester and Ladysmith Shopping Centre in Ashton-under-Lyne are a number of shopping centres that recognise the scheme.

The Mall, which has five shopping centres in BlackburnLutonMaidstoneWalthamstow and Wood Green under its umbrella, has adopted the lanyard.

https://hiddendisabilitiesstore.com/products-19.html/sunflower-lanyards.html

List of Supermarkets and their website below

You can check for the latest information and find contact details for the major UK supermarkets on their websites.

Sainsbury’s – latest info

if you are having problems with getting an online home delivery slot with Sainsbury’s the phone number is 0800 052 5500, this contact centre will help you to get a slot & will explain how it works going forward. Call wait times may be substantial.

People classified as ‘extremely vulnerable’ can self-register for support from the Government website (inc food parcels) here:  ExtremelyVulnerable

Some branches of some of the major supermarkets, including Sainsbury’s, M&S, Asda, Morrison’s and Tesco, are offering a quieter hour for shopping for vulnerable groups (older people, people with long-term health conditions, and disabled people). While the intention is there, concerns have been raised in the media that the queues are long and proximity to people too close to be considered isolating. If you are able to use the internet, online grocery shopping affords more isolation.

Sight Advice FAQ Website

On the Sight Advice FAQ website, a resource for blind and partially sighted people supported by RNIB, there is a range of useful information on a variety of subjects including how to arrange shopping deliveries and how to get essential food supplies if you are struggling financially.

Letter to Supermarkets

RNIB, jointly with other sight loss sector charities Guide DogsThomas Pocklington Trust and Visionary, has written to supermarket chief executives to ask them how they are helping blind and partially sighted people. While we wait for their responses we have put together information we’ve found online about what they are doing to help disabled customers.

A round up of information from the major supermarkets can be found on the inews website. Please note that information is subject to change:  https://inews.co.uk/

 

Community Support

Most communities have now set up support groups to help anyone in self-isolation.  This may include shopping for food and collecting prescriptions from the chemist.

Find your local Community helpers

https://covidmutualaid.org/local-groups/

The Covid-19 Mutual Aid UK supports local community groups organising mutual aid.  It provides resources and connects people to their local group.
https://covidmutualaid.org/

Support is also available through a Government Register.  It is free to register if you have a medical condition that makes you vulnerable to the virus. https://www.gov.uk/coronavirus-extremely-vulnerable

 

Medical and NHS services

In the case of GP surgeries closing due to Coronavirus or short staffing, NHS out of hours advice still stands. This can be found here: https://www.nhs.uk/using-the-nhs/nhs-services/urgent-and-emergency-care/nhs-out-of-hours-services/

Information on support from your pharmacy can be found here: https://www.nhs.uk/using-the-nhs/nhs-services/pharmacies/

Hospitals are cancelling non-essential appointments, and publishing their own guidance on Coronavirus on their websites. Check before travelling.

You can find a list of NHS Trusts linking to websites here: https://www.nhs.uk/servicedirectories/pages/nhstrustlisting.aspx

You can find a list of Clinical Commissioning Groups linking to websites here: https://www.nhs.uk/servicedirectories/pages/ccglisting.aspx

General NHS information on Coronavirus can be found here: https://www.nhs.uk/conditions/coronavirus-covid-19/

NHS England has put out the following comprehensive guidance to the Heads of Clinical Commissioning Groups and NHS Trusts across the country, determining which services should continue to run, which should run with limited capacity, and which will need to be discontinued during the outbreak: https://www.england.nhs.uk/coronavirus/wp-content/uploads/sites/52/2020/03/COVID-19-prioritisation-within-community-health-services-with-annex_19-March-2020.pdf

 

Social distancing

You will almost certainly be aware that Public Health England is advising vulnerable groups, including those with disabilities and long-term health conditions, to practice social distancing. New guidance from the NHS for those at greatest risk is expected this week. For the current guidance on social distancing, go here: https://www.gov.uk/government/publications/covid-19-guidance-on-social-distancing-and-for-vulnerable-people/guidance-on-social-distancing-for-everyone-in-the-uk-and-protecting-older-people-and-vulnerable-adults

Prime Minister Boris Johnson has urged vulnerable groups to isolate for 12 weeks in a “period of maximum protection” from the weekend which has just passed. While this is not yet mandatory, it is very strongly advised. You can hear him speaking about this from five minutes ten seconds in on this youtube link: https://www.youtube.com/watch?v=wTC8-og9W3Q

Benefits

Face to face benefits assessments have been cancelled for (at least) three months. More information can be found here: https://www.disabilityrightsuk.org/news/2020/march/face-face-benefits-appointments-cancelled

The Government’s has published guidance on Statutory Sick Pay, job centre appointments, health assessment appointments, changes to Universal Credit and Working Tax Credits, Local Housing Allowances and Housing Benefit here: https://www.understandinguniversalcredit.gov.uk/coronavirus/

For the first seven days off work, employees can self-certify so they don’t need any evidence for their employer. After that, employers may ask for evidence of sickness absence. Where this is related to having symptoms of coronavirus or living with someone who has symptoms, the isolation note can be used to provide evidence of the advice to self-isolate.

People who need to claim universal credit or employment and support allowance because of coronavirus will not be required to produce a fit note or an isolation note.

In addition, the government advises that the note can be accessed through the NHS website and NHS 111 online, and that:

“’After answering a few questions, an isolation note will be emailed to the user. If they don’t have an email address, they can have the note sent to a trusted family member or friend, or directly to their employer. The service can also be used to generate an isolation note on behalf of someone else.’”

Other welfare benefit changes include:

  • Increasing the universal credit standard allowance and the working tax credit basic element by £20 a week for the next 12 months.
  • Suspending the minimum income floor for everyone affected by the economic impacts of coronavirus.
  • The rule that means statutory sick pay (SSP) is not paid for the first three days of work missed because of sickness absence with (retrospective effect from 13 March 2020);
  • Raising the ‘generosity’ of housing benefit and universal credit, so that the local housing allowance will cover at least 30% of market rents in an area.
  • Removing the universal credit minimum income floor rule for the self employed.
  • New PIP, ESA and Attendance Allowance claimants will have priority for telephone and paper-based disability assessments to ensure access to support
  • The DWP has announced that there no requirement to attend jobcentre appointments for three months,

However, jobcentres will remain open and will continue to support people who cannot go online or use the phone to make claims or get support.

Turn2Us is a useful website to find out more about benefits: https://www.turn2us.org.uk/get-support/Benefits-and-Coronavirus-Sickness

Housing

The Ministry of Housing and Communities has announced plans for emergency legislation to suspend evictions from social or private rented accommodation. More information about the announcement can be found here: https://www.gov.uk/government/news/complete-ban-on-evictions-and-additional-protection-for-renters

 

Utilities

Energy companies have agreed emergency measures to ensure vulnerable people do not get cut off at this time. Details on energy company measures can be found here: https://www.bbc.co.uk/news/business-51958920

and water company measures here: https://wwtonline.co.uk/news/water-sector-responds-to-coronavirus-outbreak-

Social care

The government has published guidance on home care provision here: https://www.gov.uk/government/publications/covid-19-residential-care-supported-living-and-home-care-guidance/covid-19-guidance-on-home-care-provision

And adult social care here: https://www.gov.uk/government/publications/covid-19-ethical-framework-for-adult-social-care/responding-to-covid-19-the-ethical-framework-for-adult-social-care?fbclid=IwAR0avXPoMZ2zW-4GpnJlWCOv0tOeXrC0Px0RZO6wphFXvHIu82tuOTtqrLQ

Last week, the In Control charity ran a webinar on social care and direct payments during the Coronavirus outbreak: https://www.youtube.com/watch?v=7Tii17_p48Y (note this link is to a youtube video, you cannot actively participate now as the event has passed).

In Control has set up a web page on its Be Human initiative, which links to local facebook Coronavirus support groups, as well as other resources created by Disabled People’s Groups: https://be-human.org.uk/coronaheroes/

While we know it is a challenging time for everyone at the moment due to Coronavirus. Disabled people are still entitled to the care and support they receive from their Local Authorities to promote their independence, safety and wellbeing. Disabled people are also entitled to be adequately assessed in order to ensure proper person-centred care needs are met, and assessment and care and support plans are written. Assessment and care and support plans can be undertaken without face to face meetings.

We have produced a Care Act Guide that can be dowloaded for free from: https://www.disabilityrightsuk.org/care-act-guide

Education

Schools are closed, with the exception of need for keyworkers and vulnerable children. Details of who is eligible to attend school can be found in this BBC article: https://www.bbc.co.uk/news/education-51643556

Government advice on SEND schools is wooly: https://www.gov.uk/government/publications/closure-of-educational-settings-information-for-parents-and-carers/closure-of-educational-settings-information-for-parents-and-carers

If you are in doubt about what to do with a child who attends a SEND setting, contact your local authority.

Coram Children’s Legal Centre has some useful advice for SEND provision at this time which can be found here: https://www.childrenslegalcentre.com/coronavirus-impact-sen/

Employment

Support for self-employed people is so far minimal. If you’re self-employed, claiming Universal Credit and having to stay at home because of COVID-19, the minimum income floor rules do not apply. From 6 April there will be a “temporary relaxation” of minimum income floor rules, and self-employed people claiming Universal Credit will not have to attend job centre appointments to demonstrate what their work is. There has been additional support promised for self-employed workers but no details yet.

If you’re self-isolating due to COVID-19 you can get SSP from day one off work, rather than day four. There have been plans announced to support the income of people out of work due to COVID-19 through the Coronavirus Job Retention Scheme, but that does not cover self-employed workers, and is applied for employers. If you’re not eligible for statutory sick pay you can apply for Universal Credit and/or Employment and Support Allowance.

The government has issued information for employees here: https://www.gov.uk/government/publications/guidance-to-employers-and-businesses-about-covid-19

and information for employers here: https://www.gov.uk/government/publications/guidance-to-employers-and-businesses-about-covid-19/guidance-for-employers-and-businesses-on-coronavirus-covid-19

 

Access to Work payment claim process

Thomas Pocklington Trust (TPT) have made some progress with the DWP around Access to Work issues and specifically the payment claim process. We have put information from the DWP on our website (scroll to the Access to Work section on our COVID-19 pages): https://www.pocklington-trust.org.uk/covid-19-update. Do share with your networks.
Essentially, managers can now provide an email approval to a claim rather than the need for a signature which will reduce some need for posting forms. However, the customer still needs to send a signed copy of the claim with their signature to Access to Work (this is due to GDPR issues). A solution to this is being sought at pace.
Additionally, ATW updates will be provided shortly on GOV.UK and ATW advisers are being equipped with the latest updates for telephone queries.

Public transport

Some local councils have eased the terms of use for free bus passes, allowing people to use them on all buses, not just on those after the morning rush hour. This potentially allows people to access the early morning hour of shopping reserved at the major supermarkets for vulnerable groups. However, while isolation is not yet compulsory, these groups are being strongly advised to self-isolate to avoid infection.

Rail routes will be running reduced services but will stay running to allow key workers, including NHS and care workers, to get to work.

Refunds will be issued for season tickets. People with passes will need to contact the pass issuer for details.

BBC output

The BBC intends to continue its remit to inform, educate and entertain during the outbreak. It has committed to keeping flagship news broadcasts on the air, to use The One Show as a consumer programme for all aspects of the crisis, including health and well-being advice, keeping fit and healthy eating tips, while Health Check UK Live will directly address the concerns of viewers who are in isolation, offering tips on how to keep healthy and happy at home. It will work to offer TV and radio fitness programmes, and use the BBC Food website to focus on what meals can be made with essentials, for those on low incomes.

It has also given the Red Button service a reprieve for the time being.

It has pledged to keep spirits up with repeats of favourite shows on the TV, and iPlayer, as well as launching a new iPlayer experience for children, part of which will focus on education. Read more here: https://www.bbc.co.uk/mediacentre/latestnews/2020/bbc-keeping-nation-informed-educated-entertained

 

 

Take the 2019 Access Survey!

Share your Thoughts Take the Euan's Guide Access Survey 2019

original article by www.euansguide.com

The longest running UK Access Survey is back. The #AccessSurvey gives an annual insight into what disabled people think of access provision in public places and spaces. The question is, what’s changed one year on?

Last year over 900 disabled people, their families and friends shared their views.

We’ve also created a Word version of the survey. You can edit the word version to reflect your responses and send us the completed file by email or post.

what’s good and not so good about access at the places you visit. By taking part in this survey, you’ll be joining hundreds of other disabled people in having their say about access provision in the UK and beyond!

As a thank you for sharing your views with us, we’re also giving four lucky respondents a £25 Amazon voucher to spend! Winners will be contacted by email after the survey closes.

The survey is open to disabled people, their family and friends as well as individuals who work closely with disabled people such as carers or healthcare professionals. Tell your friends, your family and anybody else who has an opinion about disabled access!

original article by www.euansguide.com