PMR and repetitive movements
Posted , 6 users are following.
I'm really in need of working my body. Now with osteoporosis diagnosis and so much muscle loss and Trocanteric Hip pain back, and other PMR pains still there when my Pred wears off...
I need to exercise, but I'm confused...
I know, low reps. I should repeat several times a day, but forget.
I'm about to start PT again for hip and will make sure this guy doesn't make me work out to failure like my last experience, ugh.
I have a video for Qi Gong, but I don't like it as he seems to stay with same motion for so long. But as I type this I realize I could just stop and focus on breathing exercises...ha, answered that question.
My butt muscles are so gone now I struggle to keep pants up.
I do squat exercises but am I doing enough? I feel fairly strong, but I weigh so little now perhaps it doesn't take much.
I lift weights for my biceps, they actually look pretty good for a woman, Hee, Hee.
I know we are all different, when I feel good I try to do a little and I mean little extra, but sometimes I'll have new pain. Yoga I can do pretty well, but do tend to push myself...is it too much? I don't know. It is a gentle yoga class, very slow, I like it,,good teacher.
Not sure what I'm asking y'all but maybe just need to hear what others are going through. Those who still feel pains, what kind of exercises are you doing? Yes, I'm back up to a whoppin' mile walking, but sure would like to do more.
Do you walk several times a day? I walk a lot around house but does that count? Yes, better than sitting I know.
So...how much to some of you do?
0 likes, 10 replies
Anhaga LayneTX
Posted
LayneTX Anhaga
Posted
cycling bothered my hip and upper back, so I stopped, but I think I might be able to try again, slowly increasing. I rode my outside bike for small loop but hit some holes in ground, that might have started my lower back pains again, darn, darn. Or it was something else, or lowering to 5 mg Pred.
I just watched a video that explains yoga and was surprised to learn that yin yoga or restorative that holds pose long time was good for people aging as the connective tissues get dry and brittle. Said it restores moisture? I feared holding those poses, but I tried it anyway, will see what comes of it. Didn't realize connective tissue got dry and brittle, and I'm betting Pred has helped that become that way too, maybe.
I'm so flexible anyway I didn't think I needed to hold those poses, perhaps that's silly of me to think after all.
I was wondering how many reps with weights or even body resistance or tubes (those eleastic bands) some of the Physios have told people here on our forum. those who have found a physio that understands PMR that is.
Anhaga LayneTX
Posted
Finally, after nine months, I've been registered for a special program offered by the local hospital for people like me with "low bone mass" and high fracture risk. I was wondering how to present myself for the first session. I should definitely use my Nordic poles when I walk there, plus I could wear my weighted vest. If I can find one, I could also wear a tai chi t-shirt!
Anhaga
Posted
nick67069 LayneTX
Posted
I addition to regular walks, which I have to do since I have hyper dog, I also do biking and swimming every second day, so on the average I do 3 session, one hour each. Keep in mind that I was very active before PMR, so it was easier for me to restart it. If you are starting anew, be very gentle and dont' increase your time and/or intensity more then 10% every 2 weeks or so.
Commnets on reps that you find on this forum are relatied to weight lifting. They dont apply to regular areobic exercise. If you have hip issue, maybe some activity in a water would be better or if you can bike. In any case pick something up that you like, the chances are you will do it more often.
Anhaga LayneTX
Posted
Anhaga
Posted
EileenH LayneTX
Posted
If you do something and are fine the next day - it was OK. If it wasn't - do a bit less next time and build up the amount VERY slowly. You learn your limits and stick to them (or are prepared to suffer but that may not be good, only you can tell). I did yoga and Pilates but I knew where to stop.
Have you tried splitting the walking? I can usually do about 50-60 mins - but I can (just) walk the 40 mins into town, have a break and then walk back. Occasionally the trochanteric bursitis starts to pinch shortly before home but so far I've made it back.
iellen32 LayneTX
Posted
Wish you will be able to manage the best you can your symptoms - osteoporosis, etc
Take good care of you, Layne.
🌺
LayneTX
Posted
I wanted to share this... Though I am going to try another Pysio next week and ask lots of questions.... I have figured out for me regarding my painful hip...after sitting even 10-15 min and standing it hurts to walk, so before I take a step I stand tall, squeeze my buttocks ( Hee, Hee, not with my hands but I engage my gluteus), shift weight to left leg, do 5 leg curls (lift foot up from knee behind my body) with right leg. I am surprisely able to walk pain free. Yea!