Looking for any small Movements (even if not "exercise") I could do every day?
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Your workout plan with small steps looks great, don’t get stressed if you can’t do it all, but do what you can. Maybe add in “isometrics,” where you lay still but “squeeze” a muscle group while keeping it still for 5-30 seconds (you build up as you get stronger). So, to strengthen the front of your thighs, when laying on your back, you picture pulling your kneecaps up and pressing the back of your knees down into the bed.
For your core, you pull your belly button toward your spine, without letting your pelvis bone move or rock. Keep breathing while you hold your belly button back as far as you can.
A physical therapist can really help with reconditioning in this situation, with helping to strengthen your core first and rebuild your strength outward. Do you have access to a PT?0 -
We did an exercise in a class the other day that was so simple but I thought it was surprisingly effective.
Sit on a large exercise ball and gently shift it right and left, squeezing your lats as you do so. (Lats are the muscles in your sides, between rib and pelvis.).
It’s a gentle move but felt great and really worked the lats. And balancing on the ball is effective, too.
You could hold onto a table edge if needed.
Exercise doesn’t necessarily have to be all GRRRR to be effective.
My favorite exercise when I first started- and one I do prior to every yoga class- was simple hip circles. It helps loosen my back and hip and was very effective for pain management.
Simply sit on the floor (or chair or bench if needed) cross legged, and circle your upper body to the left, then the right. Recross the other direction and do left and right again. I used to do thirty each in all four directions, and as I got looser the circles got noticeably bigger. Took about ten minutes.0 -
LaBellaHarris wrote: »and I know that I sometimes put my foot in my mouth still with regard to talking about disabilities and accessibility, so I'm sorry for putting you on the defensive.
Oh, not at all... it was my own as-yet-unrealized hang-ups that made me feel defensive about your totally appropriate (and helpful!!) comment.
I hope you didn't feel bad about it, it was such a good thing!
@LifeChangz omg I looooooove that little tracker! I'm definitely printing that out. Coloring it in will be a great motivator lol
I'm glad you're enjoying the conversation. It's giving me a lot to think about!
@Cheesy567 I don't think I have ever tried doing those exercises!! I tried the stomach thing while reading your reply and wow, did I really feel that, lol... I think I will look up some stuff on that and try to implement a few things!!
Unfortunately, in my specific circumstances, my insurance won't cover a PT... or most any specialist, unfortunately.
I have a social worker who is helping to slowly cut through the red tape so I *can* get real help, but for now it's just general practitioners at a medical group... not even a regular doctor... and my therapist.
I'm trying not to do anything too strenuous, though, so hopefully won't cause too much damage in the meantime!1 -
springlering62 wrote: »
Simply sit on the floor (or chair or bench if needed) cross legged, and circle your upper body to the left, then the right. Recross the other direction and do left and right again. I used to do thirty each in all four directions, and as I got looser the circles got noticeably bigger. Took about ten minutes.
Hmm... this one is still a bit beyond my abilities... but I've been making a list of movements I can't do *yet* to work up to! This one's going on that list!
I don't have an exercise ball but I have been thinking of getting one soon! I'll try that when I do.
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Cluelessmama1979 wrote: »springlering62 wrote: »
Simply sit on the floor (or chair or bench if needed) cross legged, and circle your upper body to the left, then the right. Recross the other direction and do left and right again. I used to do thirty each in all four directions, and as I got looser the circles got noticeably bigger. Took about ten minutes.
Hmm... this one is still a bit beyond my abilities... but I've been making a list of movements I can't do *yet* to work up to! This one's going on that list!
I don't have an exercise ball but I have been thinking of getting one soon! I'll try that when I do.
If you aren't quite ready for a full blown exercise ball, they have sort of "half balls" that sit on a chair. I use one on my desk chair off and on during the day to switch things up since I don't have a standing desk at home.
Balance Disc Wobble Cushion0 -
Cluelessmama1979 wrote: »springlering62 wrote: »
Simply sit on the floor (or chair or bench if needed) cross legged, and circle your upper body to the left, then the right. Recross the other direction and do left and right again. I used to do thirty each in all four directions, and as I got looser the circles got noticeably bigger. Took about ten minutes.
Hmm... this one is still a bit beyond my abilities... but I've been making a list of movements I can't do *yet* to work up to! This one's going on that list!
I don't have an exercise ball but I have been thinking of getting one soon! I'll try that when I do.
If you aren't quite ready for a full blown exercise ball, they have sort of "half balls" that sit on a chair. I use one on my desk chair off and on during the day to switch things up since I don't have a standing desk at home.
Balance Disc Wobble Cushion
Yeah, I have something similar and like it for a variety of things - mostly standing, in my case.
If money is tight, and you want to try a reduced-motion version of some of the stability exercises, even some pillows (like a rounded throw-pillow type that isn't super-hard), or even a folded soft blanket, can be a way to have a little bit of instability that one can wiggle against.
@Cluelessmama1979, you've mentioned several times having fairly significant mobility and maybe strength limitations at this point. Given that - though I may be misunderstanding your details when I say this - I think it might be useful to try out some of the movements on some surface that is a little bit less wobbly than a full exercise ball, and see how they feel. Even without mobility limitations, I fall off my stability ball sometimes, or slip and have to catch myself with some abrupt movement . . . I hate to say it, but that happens sometimes even when I'm not trying something all that extreme. I don't want to underestimate what you may be capable of, though!2 -
@COGypsy oh I will look into that, thank you!!0
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You are very inspiring.
A couple of other movements to help with flexibility and circulation and ease pain in your feet for when you do walk … if you can get a tennis ball and roll it around under the arch of your foot towards your toes and back while sitting in a recliner or other chair (maybe while watching tv). The idea is to help circulation, and to get mobility and flexing in your foot and ankle. You can also make circles etc. Do it like you are just massaging the bottom of your foot. Don’t press hard or anything.
Also spread your fingers and toes apart as far as you can, hold for a few seconds and repeat.
Put a pillow between your knees while seated and give it a gentle squeeze, hold for a few seconds, release and repeat (same idea as squeezing a ball in your hand).
When you are standing up (maybe in the shower when you have warm water that feels good on your back and shoulders) pull your shoulder blades back and together and push out your chest, so you are doing an exaggerated straightening of your back. Hold it for a second or two and release and repeat. Its just like a shrug but for your chest/back rather than your shoulders.
Head/neck rolls - drop your chin towards your chest and slowly roll it clockwise a few times, then switch to counterclockwise a few times. Do it with your eyes closed and feel the little clicks and crackles release as you go.
All of this stuff is intended to do just whenever you think of it/feel like it/are watching TV or a movie and you don’t need to specifically motivate yourself to switch on a video to follow along with.
Sending you hugs and strength and good vibes!
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You might also consider getting better advice about pain management. Doctors too often do not pay enough attention to that. But it's a limiting factor when trying to maintain and increase mobility as well in healing in general.
Sounds like you have plenty of other concrete ideas about ways to get more movement at least. Good luck!1 -
Another type of movement you can add but the product is bit pricey, but I'm glad the other types of exercises you're using are working
Another is a leg trainer (you can just exercise one leg at a time or both)
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So, I managed to do all my hand movements yesterday, and nothing else. Today, back at it, and!!! Have increased ability for some exercises!!! And I can stand for a full minute now, which is huge.
Feeling very encouraged by this bit of progress!
@Sinisterbarbie1 thank you! I don't think i can do the thing with the ball yet... I'm short and my feet don't reach the ground on my recliner (the only chair I can sit in for long right now) or sofa. But I can definitely add in those shower and neck movements, and the ball thing can go on my "try later" list! I appreciate it very much!
@jwoolman5 definitely looking to get better healthcare, but it's a process lol. Thank you for the well-wishes!
@trunkschan90 that deskcycle thing might work! Looks like my feet would reach frim the sofa!! I will look and see if I can find one I can afford. Maybe as my next goal reward!!2 -
Can use a sturdy box, ottoman, stool, or even level-surface hard cushion to elevate ball or even a foot-cycle.1
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I read a fascinating article yesterday about a study that showed that exercise reduces joint and arthritis pain.
That’s been my N=1. Yeah, I have other compensating pains (tendency to overstretch because it feels soooo good in the moment) but man, my overall pain level compared to before beginning exercise?
If I were still obese and sedentary I can’t even imagine where it’s be.
I’m so happy to be avoiding pain and arthritis meds a few years longer.
Wish I could share the article but Apple News has it fixed so you can’t share links without the reader also having a subscription. Annoying.0 -
springlering62 wrote: »I read a fascinating article yesterday about a study that showed that exercise reduces joint and arthritis pain.
That’s been my N=1. Yeah, I have other compensating pains (tendency to overstretch because it feels soooo good in the moment) but man, my overall pain level compared to before beginning exercise?
If I were still obese and sedentary I can’t even imagine where it’s be.
I’m so happy to be avoiding pain and arthritis meds a few years longer.
Wish I could share the article but Apple News has it fixed so you can’t share links without the reader also having a subscription. Annoying.
If the article is specific enough, and you're willing to comment here on researchers or academic institutions associated with the study, maybe even the title or a paraphrase if the article's that specific, we could maybe find at least the press release from the institution, or the abstract on PubMed or some such.
Sometimes articles will even have a subtle link, but I'm betting you'd have noticed and linked that.0 -
I'm also really interested in the article!
Mini updates:
1) I made it into the kitchen TWICE this morning standing for nearly 2 minutes each time, to show my aspiring-chef daughter how to use the new food processor to chop bell peppers. I haven't been able to do that without extreme pain in awhile... but I feel fine!!
2) Encouraged by the above, my daughter brought me her box of autism fidget toys, with instructions to "move in small movements more!" Which.. pretty funny, but also... why not? If "any small movements" are helping... why not fidgets?8 -
Cluelessmama1979 wrote: »I'm also really interested in the article!
Mini updates:
1) I made it into the kitchen TWICE this morning standing for nearly 2 minutes each time, to show my aspiring-chef daughter how to use the new food processor to chop bell peppers. I haven't been able to do that without extreme pain in awhile... but I feel fine!!
2) Encouraged by the above, my daughter brought me her box of autism fidget toys, with instructions to "move in small movements more!" Which.. pretty funny, but also... why not? If "any small movements" are helping... why not fidgets?
Fidgeting, according to research studies, can burn up to low hundreds of calories daily (perhaps more), in otherwise similar people. (The scholarly term is "spontaneous physical activity" or SPA, and to be fair, it includes more than just the common fidgetiness definition of being kind of . . . twitchy?)
There aren't that many decent general-reader summaries from sound sources about this, so I'm going to quote and an article from Layne Norton (sound source) that's about bodybuilding contest prep (a general subject not yet relevant in this thread 😉😆):Non-exercise activity thermogenesis (NEAT) is all of the movement an individual does throughout the day outside of the gym. This includes involuntary activity such as twitching and fidgeting as well as voluntary activity such as walking around during the day. Admittedly, NEAT is something I really never paid attention to until recent years. However, since focusing on increasing NEAT, both with myself and with clients, I am amazed at the difference it can make.
NEAT can vary greatly from individual to individual. The number of calories burned from fidgeting can range from 100-800 Calories daily [11] and total daily calories burned from NEAT can differ by 2000 Calories daily or more in similar individuals [12]. Moreover, numerous studies have reported a decrease in NEAT during weight loss interventions [13][14][15][16][17]. This is thought to be an evolutionary response to conserve energy during levels of low energy intake.
From:
https://www.biolayne.com/articles/contest-prep/4-lessons-learned-throughout-bodybuilding-career/
Scroll down to the heading "NEAT matters" to get those links to the footnotes, if you want the studies he cites.
I remember reading a study more specifically about fidgeting (vs. overall SPA, NEAT), but didn't bookmark it so can't link it.0 -
Oh, no worries... I love falling into research rabbit holes, lol, I will do some digging!
And thank for the link, I'll go read that one now.
If I can burn calories and regain mobility by playing with toys, I'm about to get *fit*.
Kidding, ofc, I know it's not quite that simple but what a fun thought!2 -
Thanks for the continued updates. You are doing great!1
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Clueless here!
Love your attitude though! 
After my family's adventures with stability balls... I would definitely classify them in the "appreciable" risk to end up on the floor category!!!
As you progress and get stronger and maybe if you ever spot a used one (or a give away)... my dad has taken like a duck to water to using one of the under desk "cubii" type gadgets.3 -
I love seeing your updated exercise tracker. Look at all the progress you have made!1
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I LOVE your determination! I hope you are keeping all of your progress notes. Everybody here has a different reason to engage in movement or better nutrition. Yours is made more challenging by pain for sure. I can't wait to hear updates as things continue to improve for you. I definitely recommend using the pool when it opens. Pool walking in shallow water is wonderful for resistance. If you can join a water fitness class, those are also great. And you never have to do exactly what the instructor or anyone else is doing. There are days when I go to a class and my whole focus is flexibility because the day before was a challenging day and I just want to stretch and get some range of motion. You listen to your body and do what you need to do.
You've gotten such great advice here. I'm jumping on one of your support buses and grabbing pom poms to cheer you on. One day at a time. Half a day at a time. And when things go sideways, just get back at it. You're doing so well!
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Thanks for the support, everyone.
No new checkboxes on the chart since last time, but it *is* getting easier to ... idk... start doing the movements each day? If that makes sense. I'm viewing that as progress!!9 -
Professor Attila's little known classic may be just a fun read, but the sheer variety is suprising. After making my shoulders sore last fall I played around with some of these looking for "First, do no harm" recovery:
https://archive.org/details/profattilasfivep00atti
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Quick update
Extremely bad pain day today. It hurts to type even on my phone.
Definitely will not be doing any movement today.
I *did* try and push through the pain and make it out of bed and to the living room.
I made it!
But I am legitimately in tears because it was so hard. So. Done for today. Will update again whenever the flair is over.
@I2k4 I will definitely check that out as soon as I can.
Going to rest now ❤10 -
On a second thought, depending on medical restriction, you might find the "non-movements" of isometrics less difficult and possibly more beneficial than repetitive stress - most of my shoulder joint recovery last winter was in this mode. It's having a bit of fitness industry resurgence and I found a lot online but this old book has a good explanation and progression from very basic to challenging:
https://pdfcoffee.com/152039845-wittenberg-isometrics-exercises-by-henry-wittenberg1-pdf-free.html
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Just wanted to say how much I enjoyed reading your journey and what a motivation and inspiration you are.
I can’t imagine how it must be that even typing on your phone is painful, that’s just awful and reiterates what amazing progress you’ve made on your good days.
Hopefully the weight loss from a calorie controlled diet will only be compounded by your commitment to keep pushing boundaries and you’ll soon be making even more progress. Be sure to measure it so you can look back and be proud of how far you’ve come.
One thing I thought of for when you’re a little more mobile… cold water therapy. It’s meant to be Sooooo beneficial for people with long term pain conditions. I don’t know if you have any sea or lakes or rivers nearby? You don’t have to swim, just immerse yourself in the cold water. Even turning the temperature down and enduring a cold shower at home to start with could really be beneficial. You can read up on it
The other thing I wondered is if you maybe could have access to charity support that you just haven’t explored? I’m sure there must be a service that could help with physical therapy for you. I wonder if maybe you think ‘oh no, they are for people more needy than me’ but actually you’re exactly the kind of person they’d want to help; you’re motivated to improve your mobility and they will want to help you so you can take care of yourself.2 -
sarabushby wrote: »
I wonder if maybe you think ‘oh no, they are for people more needy than me’
Lol I was thinking that while reading. Busted.
I do have a social worker who helps me coordinate things and like get to the store/appointments and things. Kinda figured she would mention if I was eligible for anything, but ... maybe I should ask... circumstances have changed a lot since I last looked into stuff.
I'll look into the cold water thing too!
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You have some major challenges. Congratulations on making the first step of logging into MFP.
My thoughts:
1) weight loss is the result of caloric deficit. You don’t need exercise to achieve weight loss
2) exercise strengthens and builds muscles.
3) seated / very low impact exercise suggestions :
- resistance bands or loops.
- Healing yoga with Deborah Devine
- beginner Pilates. I like FitOn’s Casey Ho
- Walking — I know you have limited mobility, so start with very little. Gradually and as you feel comfortable add a little more
Best of luck0
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