Exercise

[essexgirl]

What exercises would you reccommend for the best benefits for our RA ... Wasn't sure wether Tai Chi or Yoga ? Debs xx

[Gina_K]

I would like to hear has anyone tried tai chi, as I have enrolled in a class starting end of jan, hope not too much balancing on one ankle!

[Lifechanges2005 in reply to Gina_K]

Hi Gina, I'm interested in signing up for tai chi as well.. I've you-tube it and I've tried some of the beginning steps..doesn't seem bad..I just have a balancing issue..

[sylvi]

Either or as both supossed to be good. I need to do something,but the weather keeps putting me off. xx

[Hidden in reply to sylvi]

Sylvi, If the weather puts you off exercising, have you tried any of the seated exercise ideas which can be done in your chair in front of the fire or while watching TV? There are a number of different options and programmes available to help you. A really simple one is by using a little inflatable called an AIRCYCLE- not a cycle at all but enables a cycling action (and a treadle action) which works the muscles and helps protect your joints. It's so gentle and great for relieving pain too. Let me know if you want to know more.

[laney84]

swimming and supposidly cycling-----> but sure if you can barely walk or dress yourself how are you supposed to swim or cycle! always makes me larf when they say that! when i was having good weeks i did swim and it was great---> especially the jacuzzi never tried tai chi i think i wouldnt be able for it as its standing etc and my knees are not good----> hope it works for you!? bedrest should be turned into a sport

[Hidden in reply to laney84]

Laney, Tai Chi can be done sitting. Just have to skip the one foot ones, or hold onto the back of a chair.

Also, cycling can be done very comfortably on a Recumbent bike, indoors. PT at hospitals usually have them. Or, ask Santa for one, Or ask your Rheumy to write a Rx for one, might be covered by medical insurance.

[Hidden]

I have been doing Pilates for almost 10 years following getting an RA diagnosis. Whilst the disease has progressed but now with Rituximab has become under control, I have found the Pilates great at strengthening the muscles and keeping me in overall good shape - as the teachers say "strengthen the muscles to protect the joints". You need to find a good teacher who does not push people beyond what they can / should do and also need to be in it for the long-term ie it is not a quick fix. Being rather b... - minded probably helps a bit too as i am determined to keep going!

Hope you find something that suits you

All the best

Skippy

[Hidden in reply to Hidden]

Totally agree with Skippy. Pilates has not only helped with the physical side of RA but also the mental side as I was really missing doing the amount of exercise I used to do. I would also stress the importance of a really knowledgeable instructor (ideally, as mine is, a physiotherapist) otherwise you could be damaging rather than protecting those joints. I also manage to cycle with my new "sit up and beg" bike which means that my wrists aren't taking any weight. Good luck and try to keep moving.

[bpeal1 in reply to Hidden]

I do pilates too. I find it really helps. Even on bad days I go and do what I can because I feel so much better afterwards.

My instructor is brilliant and is also a trained physio. She had adapted several of the exercises and sometimes gives me alternative ones that still work the same muscles.

Becky

[bpeal1 in reply to Hidden]

I do pilates too. I find it really helps. Even on bad days I go and do what I can because I feel so much better afterwards.

My instructor is brilliant and is also a trained physio. She had adapted several of the exercises and sometimes gives me alternative ones that still work the same muscles.

Becky

[cathie]

A lot of exercise regimes are derived from tai chi so I figured that would be the best thing to try. But I'm lucky to be able to have one to one at the moment. I find it hard to stand for long periods. The basic tai chi posture is a sort of sitting standing and helps me to stand. My instructor really helps me to work out exactly what bits I'm using when I do any movement.

When I got ra I felt like my body had been disassembled and put together wrong. Movements with breath. Tai chi taught like this helps me to feel whole again.

But I would say that not all tai chi teachers are so good or careful. And if I went to a different class I'd be sure to say about ra. Standing on one foot hasn't arisen much so far, but we are concentrating on what happens when you shift from one foot to another.

If anyone's interested I can recommend good teachers in Oxford and Edinburgh who understand quite a bit about ra

Good luck xx

[Treesha]

i used to do yoga but when my knees went bad in march i wasn't able to carry on because i couldn't bend them properly and because yoga is performed mostly on the floor i couldn't get down or up without help. my knees are better but still not 100 % i sometimes try at home which isn't ideal but hey ho. i cancelled my gym membership because all that was left was swimming ( i cant swim but was taking lessons) and at £50. per month found it a hefty price for using the pool once or twice a week.

[Hidden in reply to Treesha]

Treesha, I have just suggested to Sylvi that she could try one of the seated exercise programmes. It sounds to me, if your knees are bad, that would be good for you too. Working your leg muscles will protect those knees joints. And you don't have to bend your knees to do it.

[Vivante in reply to Treesha]

A good yoga teacher would show you how to work from the chair, also standing poses can be useful. You don't have to work from the floor. Positions should be modified in such a way that you could work as safely as possible in a way that is right for you.

[Treesha]

p.s. swimming lessons were an extra cost of £15. per half hour

[essexgirl]

Thankyou all for your comments ... I am def going to do tai chi and find out about yoga and pilates .... I might visit them all to see if anyone has RA there and go on reccommendation. Also need to do something as I'm going out of my mind with boredom as I recently gave up work Debs xx

[Hidden]

I do Tai Chi and as Cathie said it's great if you have a good instructor. Mine says if we can't do anything for pain then just stop straight away and I've had to opt out of several things that involve clenching or hands/ wrists but i always come back feeling better for it mentally and physically. It''s more mentally exhausting than physically tiring for me.

I haven't been to the class in full flare though and my legs have been good for a few months since starting - not sure what it would be like if I had bad knees or ankles as we do stand up for two hours and I have to go off and wiggle my legs a lot when he's talking. Yoga is more strenuous than tai chi as I did it before RA and i recall a lot of the exercises being quite hard even then. I know this sounds a bit daft but i do a work out every day in our thickly carpeted living room using youngest son's Nintendo Wii Fit and I find it brilliant for my balance and also aerobics. If I can't do anything I just turn it off or try something different and I get 40 mins a day. I do wonder if that's why my knees and ankles are so much better now and it really helps me lose weight too. Also it hardly takes up any space and there's gentle yoga, ski slaalem for balance and step aeropbics etc and it works out your BMI and weighs you etc.

RA is taking up so much of my time though! TTx

[Hidden in reply to Hidden]

tilda, The Wi is a great thing! I have been thinking of getting one after Christmas! They use them in Retirement Centers, so why not. As in all exercises, the instructors say to not do anything that hurts.

You are sooo right. RA does take up alot of time, and thought. Also has taken away too much. Sadly, this time of the year, when I remember all the things I did to make our home brimming with Christmas, and now, I can't do most of it, and my sons insist I don't even try. Like having Christmas dinner here. I am now treated as a guest, while the young couples take over.

Have fun. Loret

[Hidden]

I do tai chi and no we dont balance on one ankle.. or at least not in my class, I also recently started doing yoga, be careful with yoga, some yogas are agressive on wrists on hands, but a good instructor will adapt the exercises, mine involves some lying around relaxing under blankets at end and lots of meditation.. the right yoga can be beneficial and v relaxing,

Tai chi is a series of gentle moves, it helps with balance, flexibility and mobility and v good for stress( it works for me most of the time!)

[Hidden]

I do Tai Chi and as Cathie said it's great if you have a good instructor. Mine says if we can't do anything for pain then just stop straight away and I've had to opt out of several things that involve clenching or hands/ wrists but i always come back feeling better for it mentally and physically. It''s more mentally exhausting than physically tiring for me - like learning to dance really slowly!

I haven't been to the class in full flare though and my legs have been good for a few months since starting - not sure what it would be like if I had bad knees or ankles as we do stand up for two hours and I have to go off and wiggle my legs a lot when he's talking.

Yoga is more strenuous than tai chi as I did it before RA and i recall a lot of the exercises being quite hard even then.

I know this sounds a bit daft but i do a work out every day in our thickly carpeted living room using my youngest son's Nintendo Wii Fit and I find it brilliant for my balance and also aerobics. If I can't do anything I just turn it off or try something different and I get 40 mins a day. I do wonder if that's why my knees and ankles are so much better now and it really helps me lose weight too. Also it hardly takes up any space and there's gentle yoga, ski slalem for balance and step aerobics, jogging etc and it works out your BMI and weighs you etc. It's become really important to me now, no-one has to see me doing it and it's free as it's my son's!

RA is taking up so much of my time though - it's like a part time job?!TTx

[Hidden]

Tai Chi would be easier to begin. There are some one foot balances, but, if that is a problem, they tell you to stand behind a chair and hold on. I've done Tai Chi for many years, I have a DVD to put on the TV, and I have taken it to the Arthritis/Fibro Support Group meetings, and had everybody doing it, for 10 mins. You can also do many Tai Chi moves sitting. They do those at Retirement Centers. Have fun!

[Vivante]

If you try yoga, avoid any positions that puts pressure on your hands, avoid placing weight on the knuckles. Work on the wall press, avoid traditional 'tree position'. Safer to place the sole of one foot on the instep of the opposite foot, toes and knees should point forward. Do not turn the knee outward. Avoid holding any position for longer than two or three breaths. Do not use a belt, your hands and shoulders may not be strong enough, risk of harm. If working on the 'bridge pose', please do not place knees to close to the body, keep knees and feet hip width apart, keep arms at the side of the body and raise hips only high enough to feel a gentle stretch. Do not round the body, think 'slant board.

Bearing in mind the risk of carpal tunnel syndrome, avoid 'cat pose', teacher should know how to modify using standing variation of the 'cat'.

When working from the standing poses, please ensure you have a chair near you for support and to rest before you get fatigued. Please do not tuck your feet beneath the chair when sitting, keep feet and knees in alignment, Avoid extreme side bends, etc.

A knowledgeable teacher should show you how to modify to such an extent that you should feel pleasantly relaxed, not fatigued. Avoid staying in one position for too long and do not work on more than 2-4 repetitions.

Hope you will find someone and keep going strong.

[cathie]

Just re-reading this. Someone mentioned standing on one foot. I've been having tai chi classes for about five years now and have NEVER done anything like that. Sometimes there is a shift in balance of your weight from one foot to another. But if done properly you shouldn't have to do anything that is uncomfortable for you. There are a lot of teachers out there, take care in choosing someone suitable who won't make you do things you shouldn't. There is a British Association for teachers of tai chi (sometimes known as taiji - just changes in Chinese spelling). Good luck