Stay Fit! Stay Balanced!

Stay safe while you exercise... my MSA (Multiple System Atrophy) blog is full of tips to stay safe during everyday life, as well as ideas to make life for the "unbalanced" better. Regular, moderate physical activity increases your muscle strength and balance--therefore reducing falls.

I started exercising as it was more fun than physio and helped me "take control" of my body.

I used to find that I could go some time without gym/pool trips. I now feel the aches returning within weeks.

​Good posture is important--for exercises to work, and so you don't hurt youself.

Exercise Ball

Fitness experts know the exercise ball is one of the best ways to strengthen and improve abs and strengthen the back while increasing balance and stability.
It is also a cost effective way to target your core muscles (eliminates need for a gym).

Choosing A Ball

You will want to select a ball that is the right size and properly inflated. You choose a ball based on your height and legs. When sitting on the ball, your thighs should be parallel to the floor. As I am only 5'2", I use a 26" ball. It also fits through the wheels of my walker.

With Ball
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V-Pass: Lie face up on the floor with arms and feet extended, grasping a ball with both hands. In one fluid movement, use your entire core to lift your arms and legs off the ground, keeping legs and arms straight the entire time. Transfer the ball from your hands to your feet and allow yourself to lower back down to the floor. Repeat 3 sets of 12 reps. This move works your entire core.

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Pool Exercise

I find the pool is great. The water all around balances me and I don't need a walker/wheelchair.  Makes me feel "normal". 

I can take my walker/wheelchair right in poolside.
I select a spot where I can touch the bottom and grab on to the edge (my pool has a finger grippable edge. Perhaps all pools do?).

I also "walk" down pool length.

I find many exercises that I normally couldn't do both easy and possible.

Products that help

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In-Bed Exercise

I do stretches and calisthenics for muscles in bed. Keeps back straight. 20-30 minutes per day before I get up. The ones from grade school gym. If it feels good, stretch it. Hold. Repeat.

For back: Lift bent leg to chest. Hold tight with arms. Repeat with other leg. 

Leg Lifts        Knee bends
Kegels            Pelvic Tilt          

Names? I can never remember them. So I call them "getting out of chair exercise" or "rolling over exercise". Take note of muscles you use in daily routines, and focus on that if it hurts to do that. I noticed I was having issues with strength/stability when using my grabber, so I found an exercise to improve that.

I flex and "HOLD" for 10 secs and repeat. For every exercise. Physiotherapist recommends I slow down and hold more. For more strength, I use resistance. (Resistance bands and weight machines or ams...)

Gym

Aren't these thing imposing? Many machines at the local gym are also for use right in your wheelchair. The seat part slides away. Or if you can transfer or sit in a seat....

Johnny G Krankcycle. I can drive my chair right up and "arm cycle". Adjust to different heights to simulate reaching up. There are also ones with seats. The mechanism swivels around.

Barrier-free Cycle. I use this (with headphones full of oldies tunes) and love not having to navigate over a big thing when I transfer. Though I've never tried them, apparently a standalone wheel and pedals is available for chair sitting and table use for arms. 

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Sit-Down Exercise
"Wheelchair" Exercise

Barbells like these are nice, but soup cans work too. Or lifting bottles with handles...

To do while watching TV, on the toilet, in a chair...  No need for a ball. Engage core by imagining to press belly button to spine, sit tall.

Upper Body - Seated raise. Sit up straight with your hands on your armrests, and use your arms, shoulders and core to lift yourself out of the seat. Hold for 15 seconds, then slowly lower yourself. Repeat 5–10 times.

Upper Body - Bicep curl. Use a full purse, weights, briefcase or full water bottle to work your arms. Keep your elbows close to your sides, and don’t rush the movement; the slower you go, the harder your muscles work. Go for 15–20 reps.

Upper Body - Pencil pincher. Feeling stiff and sore? A back strengthener can help. Helps posture, too. Drop your shoulders and roll them back, then pretend you’re holding a pencil between your shoulder blades. Pinch it as hard as you can, then release. Try 10 reps.

Lower Body - Glute squeezes. This one is incredibly easy — and surprisingly effective. Simply tighten your glutes, hold for 10 seconds, then release. Repeat as many times as you want.

Lower Body - Invisible ab crunches. Strengthen your core by tightening your abdominal muscles and pulling them toward your spine as you exhale. Hold tight for 5–10 seconds, then release. Repeat 12–15 times.

Leg Extension/Raises - Extend one leg out straight, hold for a few secs then lower and do the other one. Do 10-12 times. For weight, loop a purse over ankle.

Ankle Circles - Rotate your ankle 5 times clockwise, then 5 times counter clockwise. Repeat with other ankle. Work up to 10 times.

Air-punching - with or without hand weights (if you don't have weights, use cans of food) is an easy cardio exercise.
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Raise arms - reach for the sky. Those arms weigh 10 lbs! Also shoulder rotations.
I started exercising shoulders as reaching up to do keys was difficult. Now in a wheelchair, I am finding many new challenges.