What exercises do you do? - Cerebral Palsy Message Board

Jo-Lynn · 08-17-2006, 10:34 PM

My CP is right side hemiplegia. I am ambulatory but have weakness and tightness in my right side and some spasticity in my right hand and it is usually kept in a fist unless I hold something.

I grew up doing a variation of mainly heel chord stretches that look like me standing infront of a wall with my hands on the wall at shoulder level and one foot on the floor about 2 feet away from wall (the foot that is tight) and the other foot closer to the wall and bent. The foot that is farther away from the wall is getting stretched because I must keep my heel down on the floor. I move my foot farther back as I losen. I would do it for 5 mins 2x a day. Then switch feet! I've seen runners do this one too.

And hamstring stretches that are done my be laying on the floor in a door way. One leg is vertical on the wall and the other leg lays flat on the ground. Not an easy task! Try it!

But now that I am getting older (ahem) I find that I am feeling back pain... I have developed arthritis in the lower back partly due to my unusual gait I'm sure and I wonder if some of you guys have that same problem and how you cope with the pain? Do you do back stretches and if so, can you describe them?

Those who work out, do you find mainstream gyms useful?? What sort of precautions must you take in using exercise equipment?

Jo-Lynn

Malwm01 · 08-17-2006, 11:34 PM

Quote:

Originally Posted by Jo-Lynn

And hamstring stretches that are done my be laying on the floor in a door way. One leg is vertical on the wall and the other leg lays flat on the ground. Not an easy task! Try it!

Yeah, omg, no! Don't try it unless you have someone to unstick you!!!

Seriously though, is the leg supposed to be flat on the wall? Like back of knee to wall? Cause I couldn't even get that far, I was too scared, lol. It's 1:30 in the morning, and my phone was in here with the computer. I'd have had to lay there until my sister came with her keys and found me, stuck up against the wall, LMAO!

I did get my leg part way up the wall, with my foot flat against it and that in itself gave me a great stretch in theh low back and I only probably had it that way for 30 seconds!!

Jo-Lynn · 08-17-2006, 11:57 PM

Quote:

Originally Posted by Malwm01

Yeah, omg, no! Don't try it unless you have someone to unstick you!!!

Seriously though, is the leg supposed to be flat on the wall? Like back of knee to wall? Cause I couldn't even get that far, I was too scared, lol. It's 1:30 in the morning, and my phone was in here with the computer. I'd have had to lay there until my sister came with her keys and found me, stuck up against the wall, LMAO!

I did get my leg part way up the wall, with my foot flat against it and that in itself gave me a great stretch in theh low back and I only probably had it that way for 30 seconds!!

The goal is to eventually be able to straighten both legs so that you are making an "L" shape with your legs. It may never happen but if it does then thats great! i started out not being able to straighten but eventually I did, the stretch was great. And yes I agree--- you may need a spotter!! LOL

JellyRJFan · 08-18-2006, 02:55 PM

wow, an L shape! I say go for it but don't hurt yourself!

Thrill Lover · 08-18-2006, 06:51 PM

I do the heel cord stretch too, and I use a piece of equipment called the ProStretch to do it (ha, I had to get it to see what it's called, because it's known only as "the blue thing" around here). The therapist I had when I was around 8 ordered it for me. My mom stole it from me, though.

You can find it online. I stretch the achilles tendon with a latex resistance band. Sometimes, in my pool, I kick my legs as I hold on to the side. I love aquatic therapy. Before I left for college, I asked my therapist how I could stretch my hamstrings by myself, and she said to put the leg I want to stretch on a chair while standing on the other leg.

When I go the gym, I use the treadmill (just for walking).