Strength and Balance

Sorry to hit a common topic AGAIN, but lack of balance and MS go together like...  well, like, ruffled birds of a feather...  or something.

I make exercise decisions based on the assumption (which I hope is fact), that if I:

1. practice balancing, and
2. strengthen the muscles that aid balance

I will improve my balance (at best) or maintain my current level of balance (acceptable) or slow down the deterioration of my balance (at least).

I had to demonstrate an exercise today (yes, in front of athletes) that required more natural balance than I currently have. PUNT and skip the exercise or the demonstration?  No way!  I calmly asked for a supportive hand while I demonstrated the important technique of the exercise.  No one cares if I need that hand for some centering.  I used my strength to go through the full range of motion and was able to do a fair number of repetitions.

Point:  Don't let the lack of balance keep you from doing the work.  Get a hand.  Hold a wall.  Grab a bar.  Use a cane or walker.  Whatever it takes.  

And keep at it.  Practice, practice, practice.  Try to not compare today to the past.  Just keep striving so your tomorrows can keep you moving!

Check out the balance tabs for a few simple balance exercises.  There are more where those came from - so many more.  Message/email me if interested.

Thanking and Planking

If you are Lori, and you made it here:  WELCOME!  Thanks for coming.

I'm involved in a Facebook challenge group called Thanking and Planking!  Each day there is a small plank challenge and an opportunity to share something you are thankful for and or a pay-it-forward act of kindness.  Loving it!

I think the inspiration of joining together to improve ourselves cannot be undervalued!  We need to bond together and help each other every step of the way.

If you clicked through to here from the challenge, thank you for the motivation.  If you would like to join in to help each other be inspired to move and grow, jump on it!!

Balance and Tai Chi

Always looking for modalities to improve balance and aid fall prevention.

Interesting article on the research with Tai Chi on the above:  some positive, some good questions.

Will continue to dig for more specific information and research on use of Tai Chi with MSers.

http://www.massagetherapy.com/articles/index.php/article_id/99/Tai-Chi

Irony!

Irony #1:  In my last few posts, I've been "preaching" BALANCE!!  So, today I slip in the shower and crash to the bottom of the bath tub.

Irony #2:  This past week I was asked to be the JUMPS coach for our high school track team.  One of the first things MS took from me was my ability to jump.  I went from having a very respectable vertical leap to not being able to get my feet off the floor.

Oh, life!  Isn't it grand!

MUST continue to work on balance!  MUST continue to teach what I've lost!

A Thought about Acceptance

Effective Cardio with Limited Mobility

Had your blood pressure checked lately?  A sedentary lifestyle leads to increased risk of cardiovascular disease, diabetes,  and inflammatory flare-ups.

Your heart really doesn't take MS as an "excuse."  We need to elevate that heart rate and keep it there - 3 to 5 times per week for 20+ minutes per session.

So, how do we get enough CARDIO when it's difficult to move?

1. WATER RUNNING:  I've suggested it before, here it comes again.  Strap on that flotation belt and get into deep water.  Run in place, do high knees, different kinds of kicks, ROM motion (lifting one leg at a time to the surface, straddle splits).  Just move however the legs will co-operate and build up to the point where you can sustain a hard workout.  Be patient and give yourself a grace period of slow, incremental increases in length of time and intensity of workout.
2. BOXING:  Hitting a body bag or speed bag can be a great way to elevate the heart rate.  It's an activity that can be done standing or sitting.  If you have some balance, you can work on kicking movements, as well.  Take it slow and resist the urge to overestimate your balance capacity.  (Note to water lovers:  you can use the running belt and "box" against the resistance of the pool water.)
3. SWIMMING:  Lap swimming, lap kicking (using a kick board), lap pulls (using a pull buoy) all can get that cardio rolling.  Ask the lifeguard if you can use the kick boards and pull buoys - when I've explained my situation, all have been quick to help.  When my core and lower back muscles fatigue to the point where I feel I can't swim anymore but I've yet to get a sustained cardio workout, I strap on my running belt to aid flotation and continue the workout.  Cheating, maybe!  But it gets me more time moving than if I did not rely on the prop.
4. FITNESS CLASSES/DANCE CLASSES:  Here modification is the key.  If you can stand, try to do the movement to capacity - or sway instead of stepping.  If a chair suits you better, shift your weight, use your upper body (big arm movements) and participate with joy!  Music is fantastic inspiration!

Would love to hear your ideas for Cardio!  Comment, if you please!

Practicing Balance - Literally!

Balance = Practice

In order to improve balance, we must practice it - like it's a skill set.  It is something we once had, now it is lost or compromised and we must FIGHT to regain it!

So, practice!  Practice each day standing on one foot and then the other.  Set a timer or count and try to hold the balance for a few seconds - increasing the length over time.

Hold on if you must (or use the touch-point balance technique described in the BALANCE tab).  Be safe - but push yourself to really hold the stance.  You will be working on both the neurological part of balance and the muscle part.  When the little muscles don't get used, they quickly atrophy.  Then, as you practice, they regain their strength (and you, your confidence).  

You can even kneel to practice balance - it's closer to the ground and a bit safer.  Kneel on a soft surface:  a rug or even a padded yoga mat.

If the force of gravity is too much and you can't stand on one foot, try just shifting a higher percentage of your weight to one side, and hold that.  This keeps both feet firmly on the ground and reduces the risk of a fall.

Finally, if even that is out of reach, get into a pool with chest deep water.  If you are not comfortable in the water, wear a life jacket or a water running belt to assure that you will float if you cannot maintain an upright position.  Practice the one-footed stance in the water.  If you fall, no bumps or bruises!  Gradually reduce the depth of the water over time as you progress.

I find that progress meets setback which cycles around again to progress...  It's not always a linear progression, but continuing to fight for balance will be worth the effort.  Pay offs = mobility, safety and hope!