First of all I apologise for the rubbish pictures, I had to drag my fiancé off that new Fifa game to take them for me, so I'm lucky I got any!
I also apologise it has taken me so long to show you my exercises but here they are.
I try to do them once a day but the length of time I spend can vary. Yesterday I managed half an hour of my pilates DVD and that was really intense! GO ME! Today, however, I had a physio appointment this morning so I really haven't felt like doing any. I just go with what my body allows. My pain has been some of the worst I've experienced recently but I seem to have had a sh*t load of motivation come from somewhere! My days currently consist of about half an hour of exercise in about 5-10 minute chunks spread between several naps. I have been sleeping for 9, sometimes 12 hours a night and I still have to nap during the day! I assume this is because I am doing so much exercise.
Because I have had to use a walking stick for the last 10 months, my whole body has been thrown out of place. My pelvis has tilted backwards so i have to do exercises to try to pull it forward again, which should help my posture. To do this I sit on the exercise ball and start by rocking my hips backward and forward, just to ease my hip movement. I then do foot lifts or if I can't manage that then I just go onto my toes. To keep my posture I use weights. I have found this is really helping improve my balance too!
To improve the range of movements in my legs, my physiotherapist suggested just rolling a football backward and forward. If I do it lead down I can squeeze my core muscles the same as in pilates. If I'm having a rough day and can't manage anything I bring the exercise ball into the living room and use it as a foot rest when I sit on the sofa so I can do a few rolls. This way I'm still getting the movement but its far more comfortable.
One thing I do regularly, just for 2 minutes at a time a few times a day, is put my weights (0.5kg each, its barely a weight but it works) on each foot and lift my toes. I focus on standing straight with my back flat against a wall but not leaning on it. I make sure my body is as straight as I can make it and then try to relax and concentrate on breathing. This is a really simple exercise and takes barely any effort really. My balance has improved an amazing amount since I started doing it. If I'm having a good day, I'll use an exercise ball and add squats. This hurst SO much though so I only manage 2 or 3 squats before I go crying to the biscuit jar!
I get frustrated with myself when I can't do the things I used to be able to do! I used to be able to get my nose to my toes like this :(. I am slowly trying to get my body back to how it was. I feel like if I can get my body moving again I will feel a lot better. Its taking every ounce of my energy but I may as well go with it while I can.
I am going to the bike shop later to see if I can get on one!! I have been using the exercise bike at the gym a little but its quite difficult to get there and especially back! so I am wanting to get a bike of my own, I will feel a little like I can get out more too. For now I am going to get a stand so I can use it in the living room (and watch telly at the same time haha!) just until I get a little fitter.
All this pushing is having a big impact on my pain as I said. I have had a lot of pain in my ribs and I constantly feel like I'm not getting enough air in when I breathe. I know its just because my body is so unhealthy but I am listening to my body and pacing myself. I just feel like I need to make the most of this magical motivation whilst I have it!! I have started taking vitamin B12 and I think this may be the magic juice!
I am trying to get my medication changed at the moment because I hate Pregabalin. I will write when I have got it all sorted. In the mean time I will continue taking magic juice and hopefully continue exercising!!
XX
"It is taking every ounce of energy, but I may as well go with it while I can". This is a dangerous way to think about your body, fibro or not! Be careful. Your body, especially with FMS, is delicate. If it's (whether "it" is exercise or work, etc...) taking all, or even most of your energy, it will break you sooner or later. After two years of doing similar things to what you've mentioned, I've finally hit a wall and am realizing that I have to slow it down. You mention pain and frustration -- when you reach fibroland, the phrase "no pain, no gain" is thrown out the window. If you cause your body pain, you are doing damage that is very hard to undo. I really recommend the book "The Mindfulness Solution to Chronic Pain" by Dr. Jackie Gardner-Nix. It describes how (and why!) to become mindful of your body so that you can learn when to push and when to back off. It has helped me considerably in understanding what a painful body means. I also highly recommend Yin Yoga, which I've just started learning. It's a slow yoga that focuses on slow, long postures (mostly all seated or lying down), and it has really helped me see when and where my body hurts. Be careful with physiotherapy. Many therapists don't know or understand what FMS is.
ReplyDeleteI'm going to my rheumy in 2 weeks, and I'm going to ask him about going to a local physical therapy place that does aqua therapy, yoga, massage, and regular exercises. After that, I want to start doing yoga at home and getting back on the treadmill. Hope the yoga works for you!
ReplyDeleteGentle Hugs,
Bonnie