Physical activity and exercise are vital to brain injury recovery. Whether you are starting exercise for the first time or returning to exercise after injury, strength training and cardiovascular activity can help to improve strength, mobility, cognitive function and overall quality of life.
How does exercise help the brain injury recovery process? Exercise improves blood circulation to the brain, providing nutrients to healing tissues. When we exercise, we stimulate neurogenesis, the creation of new neurons and pathways in the brain otherwise known as neuroplasticity. Further, exercise promotes the release of endorphins which improve mood and energy, combatting depression, fatigue, and negative mood effects.
I have developed a series of four exercise programs specifically for people with brain injuries to help improve the intention to movement, challenge strength and conditioning and get in touch with movement mindfully.
Brain Injury Recovery: Laying the Foundation – Workout 1
If you want to progress strength, mobility, and endurance, it is important to have a strong foundation before progressing to the next movement. This workout introduces the fundamentals of a whole-body strength training program with options to modify to ensure a safe start or return to strength training.
We begin with a dynamic warm up to prepare the body for exercise. We then move to activating our posture, core and glute muscles before our main workout. During our full body strength circuit, we will cover six key exercises that you should include in your strength program to ensure you are hitting all the major muscles groups:
- Squats
- Rows
- Deadlifts
- Push Ups
- Shoulder Press
- Bicep Curls
Each exercise will be performed for 30 seconds followed by a 45 second rest for 3 complete rounds. We end the workout with a cool down of static stretches.
Modifications for all moves in this workout are also provided below.
Exercise Program Structure
- Dynamic warm-up
- Core, posture and glute activation
- Full body strength circuit
- 6 exercises
- 30 seconds per exercise / 45 second rest
- Stretching cool down
Equipment: Mat, Weights/Resistance Band, Chair
Exercises and Modifications:
| Exercise | Modifications |
| Squat | Sit to Stand or Alternating Knee Extension |
| Row | Shoulder Blade Squeezes |
| Deadlifts | Seated Deadlift or Leg Curls |
| Push Up | Chest Press |
| Shoulder Press | Front Raise to Shoulder Height |
| Bicep Curl | Seated Bicep Curl |
Brain Injury Recovery & Exercise Professionals
As exercise professionals, we know that everyone can benefit from regular exercise or physical activities when these movements are performed efficaciously. This is even true for people who have sustained a traumatic brain injury. Professional guidance from a certified exercise physiologist, who understands the barriers to movement and exercise, can help you achieve your physical activity goals.
If you are recovering from an injury and have questions about or need guidance on starting or getting back to an exercise routine, contact us today for a complimentary consultation and find out how our team can help you.
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