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Exercise to maintain strength and flexibility and reduce stiffness
<div dir=”ltr”>Prior to ALS (diagnosed in May 2022), exercise– tennis, hiking, bicycling, swimming, etc.– was always a very important part of my life. Now I get fatigued on the shortest of walks– and that’s with a walker. My quadriceps in particular seem quite weak, which I suspect is the main reason I’m so dependent on a walker. My “go to” physical activities these days are stretching and yoga. I like that these don’t sap my limited daily store of energy too much. For those of you who still can get around on your legs without a walker, do have suggestions of exercises, stretches, etc. to maintain as much as possible leg strength and flexibility and reduce stiffness?</div>
<div dir=”ltr”>Mark</div>
<div dir=”ltr”>Sunnyvale, CA</div> -
16 Replies
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Hello, what type of stretches do you practice and what results have you observed?
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KICO and Mark – – I have found that traditional “stretch-ing” is of no help in maintaining my muscle strength & coordination. Instead, I do movements that take my joints through their full range of motion. Rather than holding in a stretched position, I gently move into it and out for several repetitions. I also focus on simple movements that increase my leg strength – – such as chair squats https://alsandwellness.blogspot.com/2020/02/the-power-of-just-one-chair-squat.html , these help me walk better.
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<font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>yo me siento muy bien con la fisioterapia, me ayuda a mantenerme caminando</font></font>
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My physical therapist makes me move muscles that I rarely move, such us neck, Arms, shoulder. I feel little pain. Then she give me a massage. After the therapy I feel with more energy and strengh. For me, moving/exercise muscles is very important
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I find exercising in a very warm pool helps me more than anything. I have severe pain from another condition so walking is out of the question. It’s also very nice to get out in the sun. At night I do gentle stretches and meditate.
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Hello,
May I ask, do you have a feeding tube and if so is it ok to swim with one?
Lisa
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Feeding tubes are meant to be OK in the shower or bath, so it “should” be OK in the pool. But of course, why not ask your doctor for his advice.
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Hi. I can no longer stand and get in a pool or on the floor Does anybody have ideas on what to do with limited mobility. Right arm is very weak too. So I can not use exercise bands anymore
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Hi Caroline
I have severe weakness on my left arm (I cant move it), and my shoulder and neck (always I use a neck collar). My PT hold those weakness areas and slowly move it. I feel how the muscles are moving and make me feel good. I think the important is keeping moving the muscles by yourself or someone else.
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Hi Caroline, have you tried “chair or seated exercises” ? Or, therapeutic movements while lying in bed? There are many helpful videos on YouTube.
My mornings begin with several minutes of exercise-movement while I’m still lying in bed. Knees-to-chest, twisting, rolling over, etc.
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Hi total agree exercise is good. I am in my 9th year since being diagnosed with ALS, my initial thought was to maintain my weight, extra calories, vitamins, etc.. I was convinced by the medical team to have a PEG fitted early and it has helped with water intake (1 litre a day via PEG + 1 litre of drinks). At first I exercised a lot but noticed tightness in muscles, I was prescribed muscle relaxants, but they generally loosen all muscles and stopped me walking altogether. With guidance I then moved to a combination of medication and physio therapy. I go to my private physio once a week and my amazing wife releases my tight muscles everyday. My ability to exercise has reduced overtime but I can still stand and walk short distances with a walker. Please remember everyone has a different journey through MND.
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Sounds like you have found a good way to help your body maintain its functional abilities.
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Dear Lisa, I use a clear waterproof bandage to cover my gtube when I pool or
hot tub. They are available on Amazon.<b data-feature-name=”title” data-template-name=”title”>Dimora Transparent Film Dressing 50 Packs, Waterproof Adhesive Clear Bandages 4 in x 5 in, Wound Cover for IV Shield
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I purchased a massage table for my home. The height is perfect for my husband to help me get on and off and it’s harder than a bed so better for exercise. I can also raise my arm to stretch it when lying down but not when sitting up. I exercise daily without help!(Except for getting on and off the table.) When my PT comes to our home, he passively exercises the arm that no longer functions and massages my shoulder neck and back which all get stiff from lack of use.
The massage table and a bolster were purchased on Amazon and were relatively inexpensive.
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Posted on behalf of Forum member Mai:
Exercise w/o ability to walk:
Grab bar installed with clip that is equivalent to use of stud. Routine: straighten pelvis / back, marching squats, sway left-right while tighten butt, toe raises, sometimes wear braces to stabilize ankles, heel rises.
Also installed grab bar on porch and deck. Mai please post bc I could not make happen.
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I do several short bouts of gentle exercises several times a day – – every day. I find that if I have to skip any or all, that I feel stiffness in all my muscles. It’s funny that no exercise = stiffness, and, some exercise = feeling good. Muscles and joints need movement. They are not the problem with ALS, only the final recipient of the cause of ALS.
I’ve got lots of ideas and tips for gentle exercise: https://alsandwellness.blogspot.com/2017/09/als-and-wellness-blog-archives.html —just scroll down to “Exercise Tips.”
alsandwellness.blogspot.com
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