Getting better from a TBI can be done through unique exercises that aid recovery. These exercises are great for many things! They can boost movement, build strength, and even help your thinking skills return to normal.
Keeping your workouts fun and exciting motivates you to do more, which speeds up recovery. So, we’ve rounded up a list of helpful exercises for TBI recovery you can do right from home.
Post Traumatic Brain Injury Exercise Regimen
Just remember, those recovering from a traumatic brain injury (TBI) can also have other injuries such as fractures, muscle tears, or wounds. These often require surgery or special care, like avoiding lifting heavy items or vigorous activity.
Also, it’s worth noting that recovering from a TBI differs from bouncing back from a stroke. For stroke patients, early, intense rehabilitation helps speed up recovery. But a TBI is a different story. The brain and nervous system are under severe stress and are particularly sensitive.
This so-called “neuro-metabolic cascade” that follows even a mild TBI (like a concussion) is the reason for symptoms like sensitivity to light and noise, headaches, dizziness, and feeling sick when you exert yourself.
So, rehabilitation and exercise after a TBI need to be progressive, gradually increasing with careful monitoring of how your body reacts to the escalating physical demands and mental stimulation.
Listen to your body’s reactions to the exercises. Make sure to talk with your therapist before starting any new exercise to ensure it’s safe for you. Start with activities that match your current capabilities and gradually make them more challenging as you progress. The more you practice physically and with mindfulness, the more probable you are to see encouraging results.
There’s a wide range of TBI exercises designed to work different muscles. Picking the right exercises might feel daunting, but we’ve got you covered with our list of top TBI exercises to help you kick off.
Leg Exercises for TBI Survivors
Let’s explore some TBI exercises that focus on your legs. These can boost your standing balance and improve your walk. After this, we’ll tackle other muscle groups, so stay tuned.
External Rotation
All you need is a comfy chair and a towel. Sit comfortably and put the towel under your foot for smooth movement. Next, draw your foot closer to the center of your body and stretch your leg sideways. You can use your hands to help if you need to. Do this 10 times and then switch feet. Try to complete three rounds of 10 for each foot.
Adduction
Start by grabbing a chair and lifting one leg slightly off the ground. Now, slowly stretch your leg as much as possible, then pull it back towards your center. You can also do this by sliding your whole leg in and out on a towel. Try to hit three rounds of 10 on each leg.
Seated Marching
You can do it while sitting. Make sure you’re sitting up straight. Lift your knee high, like you’re hugging it into your chest. Hold that for a quick second or two. Then, gently lower it back down. Do this 20 times, switching from one knee to the other. You can use your arms to help or just your leg power.
Straight Leg Raises
Get stronger quads with straight leg raises, a top-notch exercise for traumatic brain injury recovery. Simply lie flat on your back on the floor or a bed and bend one knee. With the other leg, straighten your knee and lift that leg up high.
Use your thigh muscles to keep your knee straight as you raise and lower your leg. For an extra challenge, loop a resistance band around your ankles. Aim for three rounds of 10 raises for each leg.
Exercises for Brain Injury Recovery
Next, we’ll focus on strengthening the core with healing exercises for brain injury recovery. A robust core helps maintain balance and steadiness in daily activities like walking, standing, and even sitting. These exercises are a must-have in every TBI workout routine.
Oblique Crunches
Begin this fundamental TBI workout while sitting. First, lower your right shoulder towards your right hip. Then, regain your upright position using your core and maintaining a good posture. Do the same with your left shoulder going towards your left hip and get yourself back up. You can use your arm for a boost if necessary. Aim to do this about 15 times on each side.
Forward Punches
Sit down and gently hold your hands together. Slowly push forward, keeping your arms level with the ground. Lean ahead as much as you can. Next, bring your body to a straight posture with your back muscles. Your shoulders, back, and core should feel this. Do this roughly ten times. But if you feel any back pain or discomfort, stop right away.
Seated Trunk Extension
Let’s look at another useful brain recovery workout called seated trunk extension. Simply sit in a chair, crossing your arms over your chest. Now, gently bend from your waist and lean forward as much as possible without losing balance. Use the strength in your back to pull yourself upright. If needed, use your arms to help. Do this exercise in 3 sets of 15 reps.
Arm Exercises for Brain Injury Recovery
So, we’ve just finished talking about mid- and lower-body techniques. Now, let’s shift our focus to the upper body. We’ve got some super-effective arm exercises for anyone recovering from a traumatic brain injury.
Pushing Movement
Set your water bottle within arm’s reach on the table’s left side. Wrap your wrist around the bottle’s outside, then gently slide it straight across the table using your arm. Use the same action to push it back the other way. Do this movement 10 times with each arm.
Bicep Curls
Grab a water bottle and let your arm hang by your side. Next, keep your elbow by your side and flex your bicep, raising the bottle to your shoulder. Then, gently lower your arm as slowly as possible. Doing this slowly builds balance and control. Do this 10 times on each side.
Shoulder Flexion
Start by gripping a water bottle and place your hand in your lap. Next, raise your arm straight ahead up to a 90-degree angle until your hand is level with your eyes. Ensure your arm is fully stretched out.
Sustain this position for about 5 seconds, and then gently lower your arm to your lap. Do this 10 times with each arm. If you discover a pinching sensation in your shoulder, look at your posture and try raising your arm with your thumb pointing upward. This adjustment sets your shoulder in a more neutral, friendly position, reducing the chance of discomfort.
Shoulder Abduction
You’ll lift your arm sideways. You can use a water bottle, light dumbbells, or a resistance band. Hold one end of the band while sitting on the other end, or put it under one foot, depending on your band’s length. Then, stretch your arm (the one holding the band) directly to the side.
Wrap the band around your hand to maintain a firm hold. Lastly, with your arm fully extended, lift it as high as possible above your shoulder. Follow this by gradually lowering it with a steady and controlled motion. Aim for three sets of 10 repetitions on each arm.
Cognitive Exercises for Brain Injury Recovery
The TBI exercises we’re about to share aim to strengthen your mind, not just your muscles. Think of it as a gym workout for your brain! Like a regular fitness routine can boost your muscle power, these mental exercises can enhance your brain’s capabilities.
Creative Writing
Grab your journal and breathe outdoors for this TBI activity. Find a calm spot and jot down what you observe around you. This includes what you see, touch, smell, and hear. This technique helps awaken various brain regions and boost your focus.
Perhaps you notice the fresh green of the grass or the scent of a rose bush nearby. You might feel the rough texture of a pine tree or a gentle wind in your hair. If writing is challenging due to ongoing fine motor skill development, feel free to voice your observations. The ultimate goal is to heighten your senses and spark your brain’s activity.
Spaced Retrieval
Keeping up with chats can be tough if a brain injury has impacted your memory. An effective method to get better at remembering is ‘spaced retrieval.’ This is a proven strategy that aids in recalling data over increasing periods. To do this brain workout after brain injury, make flashcards containing different facts you wish to learn and test yourself. This triggers neuroplasticity, enhancing your memory with regular use.
Summary
Recovery exercises for traumatic brain injury (TBI) are crucial in enhancing cognitive and physical function, promoting neural regeneration, and improving quality of life. With consistent effort and support, recovery exercises form an essential foundation for TBI rehabilitation and long-term well-being.