stretching and strengthening exercise links (supine!)?

[alice111]

Hi guys,

wondering if anyone can point me in the direction of some supine leg exercises and stretches?
preferably easy.. low key.. slow.. and lying down absolutely flat
also anything that is specific for helping pots would also be great
thaaaanks!

 

[ahmo]

@alice111 This thread starts of about high intensity training, but continues on to include strength training. Good luck!
http://forums.phoenixrising.me/inde...-and-body-by-science.39644/page-2#post-653758

 

[Kati]

I am currently on physiotherapy, and one of a very good stretch for calves, hamstrings and perhaps back can be done by straddling a belt on your foot (more towards the toes) and raise leg at 90 degrees (that is if you can, of course) hold the belt and gently pull towards you while your leg is straight. A good stretch should be around 30 seconds (that is if you can hold on tht long again)

For an easier stretch, you can pull your knee to your chest, one at a time while the other leg is stretched up or gently bent.

You can stretch your quads by laying on your side, pull the top ankle to your back end. Turn over to the other side for opposite leg.

 

[Snookum96]

Here is a link from Dysautonomia International. It has some exercises for people with POTS. Just keep in mind they're not designed for people with ME so the heart rate and intensity stuff wouldn't apply.

I recently had a phone consult with a neurologist who specializes in autonomic disorders and asked her about the issue that exercise is a treatment for POTS but for those with ME we don't want to induce PEM. She said it's the million dollar question in her field right now and to take it really slow. She said exercise is important for POTS but what's the point if it puts you in bed for days because of ME? So she didn't have an answer for me but she admitted its an issue. She was actually understood PEM and didn't write off the ME diagnosis at all.(I'm not used to that!)

http://www.dysautonomiainternational.org/page.php?ID=36

I'm trying to start a few supine exercises as well. I started with just flexing my muscles because it's been quite a while since I did anything. We will see how it goes!

Good luck!

 

[PatJ]

Resistance bands and Loop bands are useful for supine exercise. Most loop bands have a strong latex odor. The one's I've linked are made of rubber, are 99% latex free and have very little, if any, odor.

 

[panckage]

I find a supine plank works well. Something like this

Notice how his shoulder are pushed back and supported and has an arch in his lower back. I usually keep my legs flat though. The parts pushing into the ground are shoulders (and attached arms) as well as my cute but. Extra points for pressing my head into the ground too while keeping my neck in neutral position. I find this works great on a couch/bed too, especially for us with weaker muscles. A hard surface is not needed. This is a great exercise for spine and hips

 

[SOC]

The exercise physiologist that works for my ME specialist recommended these lying down exercises. She said most of the sitting ones should be okay for PWME also if you are able to be upright, but to start with the lying ones first and add in sitting ones as desired and tolerated.

 

[Firefly_]

I'm so glad you started this thread Alice and appreciate all of the various suggestions as this subject has been weighing on me and I've been wondering what gentle exercises I could do whilst lying down. Thanks all

 

[Sean]

The exercise physiologist that works for my ME specialist recommended these lying down exercises. She said most of the sitting ones should be okay for PWME also if you are able to be upright, but to start with the lying ones first and add in sitting ones as desired and tolerated.

Big thanks for that link.

That whole page is worth checking out. Will need to pick out the appropriate exercises, of course. But there are plenty to choose from, and they are very clearly illustrated.

Link to top of the page.