Archives: January 2017
This week began an exciting new chapter for Active Hands – we moved into our new office at Rumbush Farm in Solihull! The new office is set in the countryside, but handily located just off the M42, perfect for both the local dispatch team and for those of us who travel from Leamington/Warwick.
Up until now our business has been run from our homes but have now out-grown this solution, especially as we have expanded into stocking products from other companies, bringing together hand function solutions for a wide range of activities.
The new office gives us opportunity to meet up together and work side by side. This gives us a chance to discus the everyday running of the business without having to have specific meetings – and will hopefully reduce the amount of emails that we send between each other!
We also have access to meeting rooms where we can meet up with other companies, such as the Kandu group, and the all important kitchen area for making tea!
As well as a desk-based area we have a new dispatch area where customer orders can be put together before shipping. This new area has plenty of room to collate and package items, as well as having a huge shelving area – giving easy access to all of our products. Hopefully this will make life easier for the dispatch team.
There is also a warehouse area where we can keep our overflow stock, exhibition equipment and all those bits and bobs that are not needed on a daily basis.
We have made a great start at settling into the new office and the staff from Admin Business Solutions, who are based in the same office space, have been very helpful in getting us up and running and made us feel very welcome. We just need to make a few small home improvements, like getting pictures up on the wall, and we will be all set for another productive year at Active Hands.
Our new address is:
The Active Hands Company
Unit 4, Rumbush Farm,
322A Rumbush Lane,
No Time Like The Present
Over the last few days we have shown just a few of the possibilities open to you if you go to the gym with the right attitude and the right set of gripping aids! On top of the exercises listed here, are scores of others that can be undertaken and worked into your fitness routine, it is all about knowing what you want to get out of it and finding out what works best for you.
With September’s Paralympics still fresh in people’s minds and the hunt already on for potential stars of the Tokyo Games, 2017 is an ideal year to renew those gym memberships, get involved in sport and see where it takes you!
Below is a video made by Active Hands founder Rob Smith, in which he explores the different exercises and machines open to wheelchair users at the gym. In it you will find many of the exercises mentioned here, as well as a few new ones; with both verbal and visual demonstrations to go with them, so it’s definitely worth a watch!
This is the end of our series on New Year Exercises. We’d love to see how you have got on so please share your comments and videos with us by posting them on our page or sending them to firstname.lastname@example.org.
Activity: Rowing Machine
Used in conjunction with: Looped Exercise Aids
Beneficial for: Increasing strength in arms, shoulders and upper torso; increasing stamina and cardio; overall fitness
I find the rowing machine to be a particularly useful piece of equipment and one that can actually be used from a wheelchair. The seat and slider can be unclipped from the front of the machine and moved out of the way with relative ease, leaving you free to pull up to the front of the rower, put your brakes on and get started. Similarly to the handbike, the rowing machine provides a great fitness and cardio-based workout, whilst continuously working the muscles in your upper limbs. Another benefit for wheelchair users is that the backwards pulling motion works in contrast to the forwards pushing motion of a wheelchair, which strengthens the back of the shoulders and helps prevent them from rounding, a common problem for long time wheelchair users. The Looped Exercise Aids can easily slip over each side of the rowing handle, meaning you don’t need to worry about maintaining your grip as you pull. I also find it helpful to fasten a weightlifting belt around my stomach and the back of my wheelchair to support my core and fix my torso in position when I use the machine. Rowing machines are great for anyone involved in sports that require upper body strength and stamina, such as tennis, basketball and rugby players, and in particular swimmers and rowers, as the motions can perfectly mimic pulling an oar or an arm through water.
Used in conjunction with: General Purpose Gripping Aid
Beneficial for: Increasing strength in arms; increasing stamina and cardio; overall fitness
Static handbike machines are great for wheelchair users and those who struggle with treadmills or regular exercise bikes, as they allow you to work up a sweat, get a good, fitness-based workout and burn off some calories – especially handy after the Christmas period! The removable seat means that you can use this machine from your wheelchair and the varying resistance levels and programs mean each use can be tailored to fit that day’s workout; whether you want to go long distance on low resistance, short distance on high resistance or have the resistance vary throughout. And if you struggle to maintain a solid grip on the handles as you pedal, then strap your hand(s) in with the General Purpose Gripping Aid(s); although be advised, you will need help if attaching both hands. Gym handbikes are ideal for anyone involved in a sport that requires stamina and endurance, and are a perfect solution for track racers and handcyclists, if weather conditions prevent you from getting outside.
Activity: Cable & pulley machines
Used in conjunction with: D-Ring Aids
Beneficial for: Increasing strength and muscle tone in arms and shoulders; maintaining suppleness and flexibility of joints; increasing stamina
Cable and pulley machines are ideal for wheelchair users as you can often set them up at whatever height you want and do the exercises straight from your chair. The great thing about these machines is that they are designed for multiple exercises, as opposed to one exercise per machine, which is often the case with the weights machines mentioned previously. With the adjustable height and freedom to undertake numerous exercises, the cable and pulley machines give you the chance to completely customise your workout. You can work on various muscles using a variety of exercises, such as: tricep raises, tricep extensions, diagonal pulls, inward and outward cuff rotations, straight arm lifts, bicep curls, shoulder raises, lateral raises and many more. If you want to concentrate on strength and muscle building then use heavier weights with lower reps; if you want to concentrate on stamina then use lighter weights with higher reps. These machines are also great for maintaining healthy joints, something wheelchair users are prone to having issues with, especially with their rotator cuffs. And if, like myself, there are some exercises where you struggle to hold onto the grip provided, then simply unhook the grip, pop a pair of D-Ring Aids around your wrists and attach them directly to the karabiner, using one at a time or both together, depending on the exercise. The cable and pulley machines are a favourite of track racers and swimmers, as they are able to use the machines to mimic the downward thrust of a wheelchair push or the straight armed push of an arm through the water.
Activity: Weights machines
Used in conjunction with: Looped Exercise Aids
Beneficial for: Increasing strength, power and muscle tone in arms, shoulders and upper torso
Weights machines can often be tricky for disabled gym goers to access, as most of them do not have removable seats, and so being able to use them will depend on the person’s ability to transfer and remain stable on a seat which is often on the petite side! However, it can be of great benefit if you are able to make use of these machines, as they can offer a balanced and simultaneous workout for your arms and shoulders, as well as the upper torso. Another benefit of these machines is that you can do a number of exercises without necessarily needing to ‘grip’ anything. Exercises such as tricep dips, various chest presses, shoulder presses, lateral raises and seated bench presses all require you to push; meaning that, as long as you can press your palms/arms against them, you should be able to complete them grip-free. And for exercises such as butterflies, seated rowing, seated shoulder shrugs, lateral pull downs etc, where you perform a pull motion, simply strap on a pair of Looped Exercise Aids, hook the loops over each bar/handle and begin. The Looped Exercise Aids enable you to get the same workout but without needing to grip or even hold the bars/handles! Doing a session on the weights machines offers a varied and balanced workout for those with limited arm and finger function, and similar to the free weights, is of benefit to athletes who require power and bursts of strength. Track racers need a strong start to a race, especially in short distance sprints, and so it is vital that the first few pushes be as powerful as possible. Similarly, players in team sports such as wheelchair rugby and basketball require the strength and power to push past, out-manoeuvre and, in rugby’s case, crash into opposition players!
Activity: Free weights
Used in conjunction with: General Purpose Gripping Aid, Heavy Use Gripping Wrap
Beneficial for: Increasing strength, power and muscle tone in arms and shoulders
Free weights are the bread and butter of many people’s trips to the gym, especially if disability has meant that ‘leg day’ is permanently skipped! When this is the case, building up strength in your arms becomes absolutely essential, as having the strength and ability to lift yourself, do various transfers and push a wheelchair can often be the difference between complete independence and having to rely on others. So it can be all the more frustrating if, due to limited hand or finger function, you struggle to maintain a firm hold on the weights. Thankfully, by strapping on a General Purpose Gripping Aid, you are able to achieve an iron grip that allows you to lift any size weight of your choosing; wrapping the Heavy Use Gripping Wrap around the weight beforehand for extra support and comfort if needed. Then you are free to explore a range of muscle building and toning exercises from a standing or seated position, such as: bicep curls, reverse bicep curls, tricep presses, tricep kickbacks, shoulder presses, straight arm shoulder raises, bent over rowing and more. It is important to vary the weights you lift, especially when doing tricep exercises, as it is common for quadriplegics to have weakened triceps. Doing a free weight gym session can be particularly beneficial for an athlete involved in a sport which relies on power and/or bursts of strength. Field events such as the discus, shot put or club throw are entirely based around a combination of power and technique, so the ability to train with free weights is vital in achieving success.
Come back tomorrow for more ideas on how to improve your fitness in 2017. If you have missed any of the series they can all be found here.
At the start of last year I wrote an article titled, ‘Getting Active With Active Hands’. It was all about promoting fitness and health; encouraging people of all abilities to get to the gym, push themselves and be as active as possible; taking inspiration from the fact that 2016 happened to be a Paralympic year. And I think it is safe to say that, now 2016 is comfortably in the rear-view mirror, the Paralympics was the shining beacon of what will otherwise go down as an archetypal annus horribilis! However, with a new year now upon us, it is time to wipe the slate clean and look to the future. Whether you are congratulating yourself on sticking to last year’s fitness goals or consoling yourself for letting them slip away, that’s all in the past and it’s now time to concentrate on this year’s targets, either building on from last year or re-evaluating and starting over. Whatever your fitness goals may be, whatever motivation you may have for getting fit, you should never allow your disability to stop you pursuing a fit and healthy lifestyle, not when there are so many aids and adaptations out there to help. This is 2017 and it’s once again time to Get Active With Active Hands!
2017: A New Dawn, A New Day
As anyone who watched the Rio Paralympics will have seen, disability sport is getting bigger and bigger. Crowds in their thousands go to watch, as household names such as Jonnie Peacock, Ellie Simmonds and Ryley Batt compete in their respective fields. The level of television coverage the Paralympics now receives is unprecedented, with millions tuning in around the world. Disabled viewers who may previously have never believed sport was even an option for them will have watched on as athletes of similar disabilities competed for gold on the world stage. There were 23 different disability sports on show in Rio, with numerous other non-Paralympic sports available to play back home. The popularity of sports such as wheelchair rugby, basketball, tennis, track racing, field throwing, hand cycling, swimming etc, which not long ago only attracted a dedicated minority, now have clubs set up all across the UK, Europe and the world. In fact, there are now so many different sports, encompassing so many different disabilities, that there genuinely is something out there for everyone!
In order to compete at the highest level, athletes must not only dedicate themselves to their chosen sport but also to their gym training, often having a daily exercise regimen designed to specifically target areas that will help them excel in their event, whether they be power, stamina or speed related. It is with this in mind that I am going to look at a selection of gym activities, the areas they would be most beneficial for and how Active Hands’ gripping products can enable you to push your body further and get the most out of a trip to the gym!
Over the next 6 days we will be posting a new exercise. Come back each day to discover how you can train your body in the gym with Active Hands.