Exercise after spinal cord injury

Accessible ways to stay active and strong

Exercise plays an important role in maintaining strength, mobility, physical health, and well-being after spinal cord injury (SCI).

While some people continue working with Physiotherapists after rehabilitation, there are also many other ways to stay active in the community.

The key is finding activities that work for your body, your goals, and what you enjoy.

Whether you’re looking to improve fitness, build strength, increase independence or simply feel good, there are lots of accessible exercise options available.

Start with what works for you

Everyone’s abilities and goals are different after spinal cord injury. Before starting a new exercise routine, it’s a good idea to speak with your Physiotherapist or Occupational Therapist about:

  • Your current function and mobility

  • Safe exercise options

  • Equipment or modifications you may need

  • Preventing overuse injuries and fatigue

Starting slowly and building up over time is often the best approach.

Accessible exercise ideas after spinal cord injury

  • If you use a manual wheelchair, going for a push can be a great form of exercise.

    Like going for a walk, wheelchair pushing can help improve:

    • Strength and endurance

    • Cardiovascular fitness

    • Confidence in the community

    Start on flat surfaces and gradually increase distances and slopes as you build strength and stamina.

  • Home exercise can be a flexible and convenient option.

    A Physiotherapist may recommend equipment such as:

    • Resistance bands

    • Hand weights

    • Stretching equipment

    • Functional exercise programs

    Home-based exercise programs can help maintain movement, strength, and overall well-being.

  • Many gyms now offer wheelchair-accessible facilities and equipment, with some specialising in supporting people with physical disability or functional impairments.

    You may choose to:

    • Exercise independently

    • Work with a Physiotherapist or trainer

    • Use adaptive exercise equipment

    Examples in Adelaide include:

  • Swimming or hydrotherapy can be an excellent low-impact way to exercise and work a range of muscle groups.

    Some swimming pools provide:

    • Pool hoists

    • Water wheelchairs

    • Accessible change facilities

    It’s a good idea to contact the pool beforehand to check accessibility and available equipment.

  • Wheelchair sports are a fantastic way to stay active, meet people, and build confidence.

    There are many adaptive sports available, including:

    • Basketball

    • Rugby

    • Tennis

    • Badminton

    • Football

    • Mountain biking

    • Horse riding

    Participating in sport can support both physical and mental wellbeing while helping build community connections.

Adaptive equipment can open up new opportunities

There is also a growing range of adaptive equipment available to support exercise and recreation, including:

  • Hand cycles

  • Off-road wheelchairs

  • Racing chairs

  • Paddleboard seating

  • Adaptive gym equipment

While this equipment can sometimes be expensive, funding may be available depending on your goals and supports.

Occupational Therapists can often help identify suitable equipment and assist with funding applications or assessments.

Finding accessible sport and recreation in South Australia

If you’re looking for local sport or recreation opportunities in South Australia, visit:

At estara, we support people living with spinal cord injury and disability to stay active, connected and engaged in the community through practical, person-centred supports.

Helpful Resources

You may also like our own pages on:

Other useful resources/podcasts:

go back to resource hub