When the 'Holiday Season' Is No Holiday at all for Those With ME/CFS
Is December getting to you? Jody Smith shares some thoughts on some of the struggles that all too often attend this time of year ...
Discuss the article on the Forums.

Looking for safe, gentle stretch “exercises”

Discussion in 'General Treatment' started by Ravn, Oct 25, 2017.

  1. Ravn

    Ravn Senior Member

    Messages:
    132
    Likes:
    226
    Like many of you I'm spending most of my time sitting or lying about. As a result I'm accumulating assorted secondary aches and pains plus stiffness all over. In the good old days a few sessions of tai chi would soon have fixed that. These days, alas, all that tai chi does is a) cause a faint and b) trigger PEM. So looking for alternatives.

    Dimly recall a study (sorry, link got lost) saying the researchers could trigger PEM in ME patients with just a simple stretch of a specific kind. So I'm worried that by inventing my own stretches (no physical therapists of any kind available where I live) I could inadvertently trigger PEM. In fact I suspect that could be happening already because while I can usually pinpoint what sent me into PEM, occasionally there just seems to be no reason at all, not physical, cognitive or emotional, nor allergy or infection, etc. etc. So maybe it was that biiig looong stretch that felt so good at the time :confused:?

    Does anyone know of a good resource of suitable - and safe - “exercises” like range of motion or stretches, preferably with pictures and able to be done in bed?

    Just to be double-clear: I don't have any illusion about exercising the ME away, just want to limber up a little to shake out some of those secondary aches and pains.
     
  2. feeb

    feeb

    Messages:
    5
    Likes:
    21
    London, UK
    Hi Ravn,

    I used to do Tai Chi too. Good for staying supple but also very calming! Have you considered seated Tai Chi or seated Qi Gong? Perhaps some of the modified exercises might be suitable for you :)

    Lots of videos on Youtube, but here are a couple of examples!

    Tai Chi:


    Qi Gong:
     
    CedarHome, Tammy and Ravn like this.
  3. Timaca

    Timaca Senior Member

    Messages:
    673
    Likes:
    335
    Ravn likes this.
  4. Ravn

    Ravn Senior Member

    Messages:
    132
    Likes:
    226
    I'll have a look at them, thanks @feeb. Individual parts may be suitable though I do have trouble with dizziness even sitting down, also anything where I need to "wave" my arms about get my POTS going something terrible. Recumbent movement is generally best for me.
     
    feeb likes this.
  5. Scarecrow

    Scarecrow Revolting Peasant

    Messages:
    1,904
    Likes:
    5,387
    Scotland
    That was the straight leg raise.

    See discussion on this thread:
    http://forums.phoenixrising.me/inde...-intensity-in-chronic-fatigue-syndrome.45731/

    A stretch that I like is the tummy twist, the 12th exercise on this link:
    http://www.marieclaire.co.uk/life/h...es-you-can-do-in-bed-that-actually-work-94690
    I never thought of this as an abdominal workout. I get the stretch in the shoulder and also down through the bottom, hip and top of the thigh. I'm not sure about doing this on a soft mattress but if yours is firm, you should be alright. A carpeted floor may be a better choice.

    Not a stretch but if you do want an abdominal exercise, #6 the pillow prop, which is on the same list, looks ok.

    Lastly, and also not technically a stretch, but this Alexander technique exercise might suit you.
    https://www.alexander-technique.com/semi-supine/
    In addition to the instructions given, you can also concentrate on diaphragm breathing, releasing the breath more slowly than you take it in. You definitely should do this one on a carpeted floor or a mat, not on a mattress.
     
    Ravn and CedarHome like this.
  6. svetoslav80

    svetoslav80 Senior Member

    Messages:
    697
    Likes:
    833
    Bulgaria
    I think yoga stretching postures (static) are the best for PWC because muscle contraction happens in a natural way with minimal effort / movement.
     
    Ravn, barbc56 and NelliePledge like this.
  7. NelliePledge

    NelliePledge plodder

    Messages:
    794
    Likes:
    3,571
    Workwell foundation is the best place to find information about exercise and ME. I don't do any exercise but if I did I would be looking to use a heart rate monitor.
     
    Ravn likes this.
  8. Alvin2

    Alvin2 If humans were rational...

    Messages:
    1,334
    Likes:
    3,744
    stretching will give me PEM :bang-head:
    I've been going to a chiropractor who is good at treating this and understands ME/CFS, but that involves cost and travel, not sure if you can do it

    She tells me if i could stretch and strengthen certain muscles my aches would go away but understands thats not feasible till there is an ME/CFS treatment.
     
    Ravn likes this.
  9. barbc56

    barbc56 Senior Member

    Messages:
    3,656
    Likes:
    5,021
    This is quite interesting. Can you go into more detail. Would walking come under what you describe.?

    Thanks!
     
  10. svetoslav80

    svetoslav80 Senior Member

    Messages:
    697
    Likes:
    833
    Bulgaria
    There's not much to describe. Choose a yoga posture first. The purpose is not to do it perfectly, as on the images, but rather stretch until you feel a slight pain. For example backbend using a wall - relax your back. If the pain from stretching becomes too much, contract your back muscles a bit , when the pain goes away, relax again. Relax and contract, with minimal movement, that's it. It can still bring PEM though, if you force too much. I don't exercise anymore because of other health issues.
    Walking is not a static exercise obviously but if you have the energy ... of course it's good.
     
  11. barbc56

    barbc56 Senior Member

    Messages:
    3,656
    Likes:
    5,021

See more popular forum discussions.

Share This Page