Gentle Chair Yoga for RA; X-Ray Yoga for Wonderment - NRAS

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Gentle Chair Yoga for RA; X-Ray Yoga for Wonderment

Kai-- profile image
25 Replies

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Gentle Chair Yoga for RA; X-Ray Yoga for Wonderment

Have found the chair yoga videos practical, doable, & free 🆓 !

🤗 🙏

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Chair Yoga -- Cara Kircher

Description reads: "Developed by the therapists in the Chronic Pain Service at Toronto Rehab, Rumsey Centre. This 25 minute chair yoga routine was created to provide you with a gentle exercise option that is chronic pain friendly. Remember that finding ways to keep moving everyday is one of the best ways to manage your pain!"

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25-minute Gentle chair yoga routine:

m.youtube.com/watch?v=KEjiX...

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More Cara Kircher videos: m.youtube.com/channel/UCluK...

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Kai-- Profile: healthunlocked.com/user/kai... [Click on blue "Read more" text (at top of page) to read full profile.]

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Kai--
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Kai-- profile image
Kai--

Chair Yoga -- FlexiLadiesYoga

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19-minute Chair Yoga-Severe Arthritis/Elderly-Part 1, Yoga can help heal series: m.youtube.com/watch?v=rNOvb...

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31-minute Chair Yoga-Severe Arthritis/Elderly-Part 2, Yoga can help heal series: m.youtube.com/watch?v=aQbZD...

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More FlexiLadiesYoga videos: m.youtube.com/channel/UCLQJ...

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Kai-- profile image
Kai--

Chair Yoga -- MindfulChairYoga

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Mindful Chair Yoga: A 15 Minute Beginner Practice: m.youtube.com/watch?v=Fkl88...

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Mindful Chair Yoga: A Complete Beginner's Practice (40 minutes): m.youtube.com/watch?v=barPa...

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More MindfulChairYoga videos:

• White Cloud Wellness: whitecloudwellness.com/page...

• YouTube: m.youtube.com/channel/UCM1n...

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Kai-- profile image
Kai--

"Free chair yoga videos" search results in:

• Google: google.ca/search?as_q=free%...

• NRAS: healthunlocked.com/search/c...

• HU: healthunlocked.com/search/c...

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"Rheumatoid arthritis yoga videos" search results in:

• Google: google.ca/search?as_q=%22rh...

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Kai-- profile image
Kai-- in reply to Kai--

If chair yoga isn't for you, here's some lovely, gentle RA-specific movement exercises:

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RA-Specific Exercise Videos from NRAS:

📹 4 brief, prefatory videos with practical exerciseguidelines: nras.org.uk/exercise-videos

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📹 8 brief, gentle movement, Exercise with RA videos: nras.org.uk/exercise-videos

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1️⃣ Wall Wash Squares [Shoulders]: vimeo.com/76074107

2️⃣ Wrist Alphabet: vimeo.com/76074609

3️⃣ Legs & Feet [Knee, Ankle]: vimeo.com/75979436

4️⃣ Push Ups From a Chair [Elbows, Forearms]: vimeo.com/76053802

5️⃣ Strengthening [Arms, Hands, Wrists]: vimeo.com/76069085

6️⃣ Stepping [Hips]: vimeo.com/76067608

7️⃣ Sitting to Standing [Balance, Mobility]: vimeo.com/76131594

8️⃣ Step Up [Aerobic, Cardiovascular]: vimeo.com/76067041

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Very much enjoy these as well. Can also do these in the privacy of my home -- at my own pace -- as slowly or as briskly as I feel up to. 👍 Can intersperse these movements throughout the day -- as they only take brief chunks of time each -- and, I can do them most anywhere in the house! 👍 🤗 )

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Kai-- profile image
Kai-- in reply to Kai--

Supplemental idea 💡:

Found when I'd go walking 🚶 , if I'd gently pump/ swing my arms (bent elbows 💪 ) & alternatively squeezed my hands 🖐 into gentle fists ✊ , it would aid in blood circulation & reduce hand swelling (blood pooling in hands/ fingers). 👍

So, by end of walk, instead of 'puffed up', swollen fingers/ hands, they'd be 'normal' & would feel very good! 🤗 (Minimal to no puffiness & minimal to no stiffness/ creakiness! Eureka! 😃 ) Merely a supplemental idea that may work well for you too! 👍

Kai-- profile image
Kai--

X-Ray Yoga

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X-Ray Body in Motion - Yoga (HybridMedical): vimeo.com/81836814

m.youtube.com/watch?v=wCu14...

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"A visual study/exploration of the body in motion with a focus on yoga poses.

Our goal for this piece was to create a realistic representation of radiological (x-ray) imaging.

Instead of just creating a still image, however, we wanted to combine the beautiful moves of yoga with this new visual approach to bring the full human skeleton to life.

Technical challenges included aspects such as achieving proper bone densities and representing actual bone marrow inside each individual bone."

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kalel profile image
kalel in reply to Kai--

thanks for sharing these videos Kai.

Kai-- profile image
Kai-- in reply to kalel

Very welcome, kalel. 🙏 👍

Hope they'll be useful to interested folks (seeking 🕵 such information), who perhaps may be homebound (physically ♿️ , financially 💷 , or otherwise 😷 🤒 😴 😩 😓 😞 . . . ) -- thus incapable of attending an instructor-led class.

We may wish to try gentle movement (whatever the reason/ circumstance) in the privacy of our home. 🏠

And, thankfully, for travellers ✈️ (folks 'on the road' 🛣 ) -- provided we've Internet access -- we merely need click a link 🔗 . We can follow along with the video -- wherever we reside 🏨 ✈️ 💺 🚊 🚢 🏥 🏡 in the moment -- anywhere around the globe 🌍 🌏 🌎 . 👍

Hopefully sufferers choosing to view any movement, exercise, breathing, meditation, etc. video, will be capable of 'exercising' enough care, enough 'common sense' 🤔, so as to not 'push' ourselves to the point of pain 😫 or injury 🤕 . 😳

(Blessedly, I suspect 🙏 many of us possess that degree of sense. Perhaps the remainder of us should stay off the Internet altogether; gawd only knows what mischief 😜 🙃 we'll get into otherwise -- especially if we're unsupervised. 😱 😆 😂 )

[Good gawd, we don't need any more 'Darwin Award' winners 😵 😲 ( en.m.wikipedia.org/wiki/Dar... ; darwinawards.com ). 😳 😱 😆 😂 😉 ]

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Love the dive photo❣ Looks peaceful, serene. 😌 Hope you're doing well, kalel. 🙏 Keep well. 🌺 🍀 🌞

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Got a kick out of the X-Ray video. Eye-popping-ly 👀 realistic animation of a slow-motion, rollercoaster ride 🎢 within the human skeleton ☠ ! 😳

Kai-- profile image
Kai-- in reply to Kai--

For additional seated/ chair exercises, Amy_Lee kindly shares her exercises & videos:

Exercises that I did during my recovery process: healthunlocked.com/ra-warri...

Myth: The Right Diet Cures RA?: healthunlocked.com/ra-warri...

medway-lady profile image
medway-lady

MY DIL is a highly qualified yoga teacher and advises never follow video's go to a class it can be dangerous and a good yoga teacher will taylor the moves to the client. As well as watch them so they do it properly.

kalel profile image
kalel in reply to medway-lady

I don't entirely disagree but I also think it depends on how well you know your body and how strong your body is. I do a lot of exercises online cause I know what works for me and what doesn't but you don't want to end up damaging yourself if you have severe RA but doing things like stretches in the morning etc is amazing and so easy to do.

oldtimer profile image
oldtimer

In our local group in Gwent, we just had a talk and a demonstration of seated yoga by a local teacher with us doing some very simple beginners' exercises. It was so good and I'm sure it will be helpful. She encouraged us to join a local group (or hers) and use a chair if we can't get up from the floor.

If you live anywhere in Gwent - including in Cardiff - we meet in Caerphilly library every two months. Look out for the notifications!

medway-lady profile image
medway-lady in reply to oldtimer

My DIL is in North Kent and teaches Hot Yoga, Ashanga and the new SUP yoga which is believe it or not on paddle boards. She does one to one, and group classes and yoga is great I do it (free lol). Its important to improve core strength and also just general wellbeing. She also asks clients to complete health questioners so she can help them. Love Yoga !

Kai-- profile image
Kai--

Reg, Coordinator of 'Redcar Arthritis Care Group', Shares His Thoughts about Movement/ Exercise & Arthritis

Reg (Reg1) is over at 'Arthritis Action' forum ( healthunlocked.com/arthriti... ) & shares his thoughts about exercise & arthritis:

🏋 Arthritis Warrior .... Here's my history. As interviewed by Arthritis Care.: healthunlocked.com/arthriti....

🏋 It ain't about how hard you can hit. It's about how hard you can get hit and keep moving forward.: healthunlocked.com/arthriti....

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Reg ( healthunlocked.com/user/reg... ) is coordinator of the 'Redcar 🚗 Arthritis Care Group':

arthritiscare.org.uk/our-se...

local.gransnet.com/middlesb...

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For folks who are interested, think Reg would be delighted 🤗 to hear from you, particularly if you're in the Redcar 🚗 area. 👍

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🙏 🌺 🍀 🌞

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Kai-- profile image
Kai--

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If interested in "Anti-Gravity Yoga", consider viewing ITYFIALMCTT's explanation at 'Will my flexibility come back?' ( healthunlocked.com/nras/pos... ).

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What is antigravity yoga? m.youtube.com/watch?v=nKKpJ...

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lululemon: antigravity yoga:

m.youtube.com/watch?v=x7Tal...

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"Antigravity yoga videos" google search 🔎 results: google.com/search?as_q=&as_...

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🙏 🍀 🌺 🌞

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Kai-- profile image
Kai-- in reply to Kai--

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Supplemental info:

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❤️ it!

Thank you kindly for beautifully describing the joy 🤗 of moving in an Anti-Gravity (Hammock) Yoga, ITYFIALMCTT. 🙏

Sounds like wonderful stretching 🤸‍♂️ (& relaxing) without overexerting or hurting joints/ muscles 🕺 💪 . . . and ability to slide right into hammock (after workout) for a lovely 🇪🇸 siesta 😴 💤 . . . 😁 😄

Would love 💓 for these studios to spread 🗺 (become commonplace), so we could readily pop in & give anti-gravity a whirl 💃🏻 whenever we'd like. 😃 👍

[Brings back childhood 👫 memories of joyous 🤗 , free-ing play on swing-sets & hanging upside down 🙃 from "monkey bars" ( 🐒 ➖➖ s ) . ( 🚫 . . 🐒 . . 🍺 🍷 🥃 🍸 s ) 😳 ]

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Additional options for anyone interested in gentle, (brief) inversion (& gently extending/ decompressing spine) for those of us who mayn't have easy access to an anti-gravity yoga studio (or sturdy enough living-room drapes to dangle from 😁 ):

🙃 📏 Body Slant Boards: google.com/search?as_q=body...

🙃 🔃 Inversion Tables: google.com/search?as_q=Inve...

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Keep thinking of it as the pleasure of 'weightless' 🕴 we feel in water 🏊‍♀️ 🏊 without having to get wet 💦 . 😁

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🙏 🍀 🌺 🌞

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Kai-- profile image
Kai-- in reply to Kai--

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Few more brief Anti-Gravity Yoga videos:

Antigravity Yoga and Fitness, Italy: m.youtube.com/watch?vl=en&v...

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Yoga in a hammock: m.youtube.com/watch?v=dDHm-...

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Antigravity Yoga: m.youtube.com/watch?v=u4tsz...

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🙏 🍀 🌺 🌞

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Kai-- profile image
Kai--

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Different 'type' of exercise (Kegels) for perhaps a "forgotten" (yet no less important) region 💦 ☔️ 😳 ☺️ :

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Kegel Exercises for Women 🚺 & Men 🚹 :

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🚺 Kegel exercises: A how-to guide for women: mayoclinic.org/healthy-life...

🚺 How To Do Kegel Exercises: kegel8.co.uk/articles/pelvi...

🚺 'Fall in Love with Your Pelvic Floor' Infographic: mutusystem.com/mutu-system-...

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🚹 Kegel exercises for men: Understand the benefits: mayoclinic.org/healthy-life...

🚹 How to Do Kegels for Men: kegel8.co.uk/articles/kegel...

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🚻 Kegel exercises - self-care: medlineplus.gov/ency/patien...

🔎 "Kegel videos" google search results: google.com/search?as_q=Kege...

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🙏 🌺 🍀 🌞

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[Original posting: 'bladder problem': healthunlocked.com/nras/pos... ]

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Kai-- profile image
Kai--

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Gentle 'Exercises for Sciatica' from NHS (National Health Service): nhs.uk/Livewell/Backpain/Pa...

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Right-hand ✋ column links 🔗 to videos 📹 for 4 types of Exercises for Sciatica:

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. . . 1️⃣ 'Spinal Stenosis': nhs.uk/Video/Pages/sciatica...

. . . 2️⃣ 'Piriformis Syndrome': nhs.uk/Video/Pages/sciatica...

. . . 3️⃣ 'Herniated or Slipped Disc': nhs.uk/Video/Pages/sciatica...

. . . 4️⃣ 'Degenerative Disc Disease': nhs.uk/Video/Pages/sciatica...

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🙏 🍀 🌺 🌞

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[Many thanks 🙏 😌 to PFKAAde at post: 'Lumbar Spine MRI Results': healthunlocked.com/nras/pos... ]

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Kai-- profile image
Kai-- in reply to Kai--

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VIDEOS included below of aforementioned 'Exercises for Sciatica' from NHS ( nhs.uk/Livewell/Backpain/Pa... ) noted above:

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1️⃣ 'Spinal Stenosis': nhs.uk/Video/Pages/sciatica...

m.youtube.com/watch?v=caf-D...

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2️⃣ 'Piriformis Syndrome': nhs.uk/Video/Pages/sciatica...

m.youtube.com/watch?v=qgbpY...

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3️⃣'Herniated or Slipped Disc': nhs.uk/Video/Pages/sciatica...

m.youtube.com/watch?v=QNer7...

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4️⃣ 'Degenerative Disc Disease': nhs.uk/Video/Pages/sciatica...

m.youtube.com/watch?v=FnAIo...

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Kai-- profile image
Kai--

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Bikram Yoga (Hot 26)

andyswarbs update:

My story of recovery posted Oxford yoga studio blog: healthunlocked.com/cure-art...

YogaVenue Oxford: Healing through the Hot 26: yogavenue.co.uk/blog/2018/0...

"I have had arthritis for over 40 years, mostly psoriasis, but in May 2015 it blew up into Rheumatoid Arthritis. By that November I could hardly walk and had to give up employment. In January 2016 I was retired on grounds of ill health. I faced a future bound to my home except going out in a wheelchair and having my home modified - this was truly my life coming to an end. . . .” (Read rest of story, see photos (of our very own yogi 🧘‍♂️ ), & if you’d like, leave a lovely comment. ☺️ )

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[Also posted at: From Wheelchair to Bikram Yoga (in 10 Months): healthunlocked.com/nras/pos... , Our Beloved AndySwarbs, a Hero's Journey: healthunlocked.com/nras/pos... ]

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Kai-- profile image
Kai-- in reply to Kai--

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All I can say, Andy, is "The Dude Abides".

"The Dude Abides" ( vimeo.com/41099804 ).

(Highest compliment. 😌 🙏 )

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Well done, ‘dude’!! 👏 👏 🎉

Well done! 👍👍

You look terrific & bet you feel even better. 😊 ☺️ 😌

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Thank you kindly for keeping us posted. 🙏 😌

It’s so good to see you continuing to do well. 🤗

Please continue to keep us updated. Wishing you the very best, dear man. ☺️ 🙏 🍀 🌺 🌞

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Nettac profile image
Nettac

Cool thanks!

Kai-- profile image
Kai-- in reply to Nettac

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Good to hear, Nettac! ☺️

If you’ve any favourite movements/ exercises that work well for you that you’d like to share, please feel free to add them! 👍👍

New ideas are always welcome. 🤗

Hope things are going well & you’re in good spirits 👻 .

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😌 🙏 🍀 🌺 🌞

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Kai-- profile image
Kai--

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Maybe considered a ‘passive’ (or ‘mild’) form of exercise in addition to improving bone health & avoid/ minimise Calcium supplementation(?) 🤔 : a Weighted Vest for bone health ( google.com/search?as_q=Weig... )

[Of course, per usual, check with your medics 👩‍⚕️👨‍⚕️ to ensure it would be safe for you to wear — especially if you’ve any back/ spine/ neck, shoulder, knee issues, etc..]

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Visual samples of various ‘styles’ (& weight amounts) for comfort that suits you: google.com/search?as_q=weig...

Merely personal ‘style’ preference (unisex crisscross style) visual samples ( amazon.co.uk/s/ref=nb_sb_no... , amazon.com/Empower-Weighted... )

It fits comfortably on top of (or under) layer of loose fitting 👚 👕 clothing. Reduces ‘overheating’ as it allows ‘air circulation/ ventilation’ ♻️ — especially on warmer ☀️ 🔥 days where a more ‘full coverage’ vest can build up heat/ perspiration with less air circulation.

[Of course, try it on (if possible) to ensure the weight & fit (adjustability) are comfortable for you. 👍👍 )

If you can find one with removable weights (that slide in & out ‘little pockets’) to adjust overall vest weight that’s a nicety. 🤗

[It allows the flexibility of increasing weight as we build strength & ‘feel up to’ adding additional weight. And, likewise, it allows the the flexibility of decreasing weight when we’d like to ‘lighten the load’. 👍👍 ]

If feeling up to it, wear around house 🏠 while doing indoor chores 🍽 🗑 🛠 . And, of course, can wear outside 🏡 when walking dog 🐕 , or just ‘going for a walk’ 🚶‍♀️, or gardening 🌷 🌻 🌹 & yard work 🍁 🍂 . . .

Can also wear under loose-fitting clothing when ‘running errands’ 🛒 🛍 . (Depending what you’re wearing, no one can tell you’ve a weight vest on under your top layer of clothing! ☺️ )

Just be aware of the length of time ⌚️ you’ve got the vest on to avoid ‘overdoing’ it. 😳 🙃

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😌 🙏 🍀 🌺 🌞

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[Also posted at: healthunlocked.com/cure-art.... (scroll toward bottom of page) ]

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