Exercise ideas to share

[ww-wibblywobbly]

Hi all,

a couple of weeks ago we had a friend come to stay with us, this friend used to be my physiotherapist until he moved away. So whilst he was here he did some exercise sessions with me. He has left me a program of exercises to do every day to particularly strengthen the back of my thighs and the exterior sides of my sides as well as abdos. Hé said I'm much stronger than last time I saw him (4 years ago), which I can feel too. But when I walk my knees often touch together, this has got worse. He said we must strengthen the back of thighs, buttocks, exterior of thighs in order to keep walking and to make walking easier. I do 10minutes in the morning of one exercise and then 10 minutes in the evening of a different exercise. There are 4 in total so I alternate them. I can't do them perfectly, but he said my technique will getter better and to just keep at it, staying always at 10 minutes each time.

I'll do my best to describe the exercises:

1) sitting on a chair, with arms crossed over your chest, raise yourself up to standing position and stand up tall. Then sit back down on the chair with control. When raising up try not to let your knees go together. If it's too difficult with arms crossed then stretch them out in front of you. You may need to raise up leaning forwards rather than straight upwards. Breathe out when doing the movement.

2) On the floor on all fours, arch you head backwards while breathing out (cat in yoga) then tuck your head under and bring it towards your knee, while bringing your knee towards your head. Go back to the arched head movement, then repeat knee to head with the other leg. Remember breathe out on the movement.

3) Laying on the floor on your side, bend the leg which is on the floor and support your head with your hand or arm. Lift the leg which is not on the floor up and down. With a straight leg and foot at 90°. Breathe out when raising the leg. Then turn over and do the other side.

4). On all fours on the floor, lift one knee off the flour and extend the leg backwards until it is straight. Bring it back to being on the knee and do the same with the other leg. Alternate the legs, do not do 10 with one leg and 10 with the other. Need to alternate every time

I really hope some of you will have a go doing these and most importantly keep it up. That's why only for 10 minutes per exercise. I find them very difficult, especially nos 3&4. But already I can stand up for a bit longer. I know that it will take a long time to make a real difference. We don't seem to react to exercise the same way as other people. It takes ages. But if walking becomes easier then it'll be worth the effort.

Good luck and hope some of you try them.

Love

Alison xx

[piglet3]

Hi Alison. I think physios are fantastic people who never ever give up on us and always seem to have some exercise up their sleeve for every problem we may encounter along the way. I will definitely give your exercises a try. Kay.

[ww-wibblywobbly in reply to piglet3]

They sure do. When all the other medical specialists seem to be doom and gloom the physios are right there for us. Good luck x

[Faith3012]

Thx for sharing 😘

[Happyfacexx]

Thank you so much for sharing, if we could all share the things that are helping us it would be fantastic,( I do sometimes do the first exercise)

[Litty]

Thank you for sharing xx