As I continue my journey with Fibro, I've rediscovered the power of continual movement. With each day, I feel stronger and more capable, able to tackle tasks like lifting my 2-year-old grandson or tidying up my home.
Reflecting on my advocacy work, I'm crafting a personal goal plan, guided by my new motto: "I will be my own Fibro Cheerleader." This mantra reminds me to celebrate every accomplishment, big or small, and to acknowledge my resilience in the face of challenges.
I'm encouraged by the progress I've made, fueled by faithfully following my home therapy exercises during my hiatus to tend to my daughter and new granddaughter. With optimism and determination, I'm embracing each step forward, knowing that I have the strength and resilience to navigate this journey with Fibro. I’m still hurting for the recent family deaths, but I’m determined to improve the quality of life that I’ve been given.
Physical therapy doesn’t stop because your appointments end.
I'm thrilled to share the progress I've made with the home physical therapy program that Amanda of ATI designed for me while I suspended facility visits!
Figure 4 Stretch
One of my go-to exercises is the figure 4 stretch. I lie on my back, cross one ankle over the opposite knee, and gently press the knee away from me, feeling a deep stretch in my hip and lower back. This stretch helps alleviate tightness in my hips and improves flexibility, easing tension in my lower back. When I first started PT nearly 4 months ago, I could not stretch either neither to any degree. Now, my left leg, the one with the hip replacement stretches to almost the point of the knee completely point sideways. My right leg, the one that still needs a hip replacement doesn’t stretch that far but more important the pain upon return the hip to normal position is greatly reduced.
Bridges
Next up are bridges, where I lie on my back with knees bent and lift my hips towards the ceiling. This exercise strengthens my glutes, hamstrings, and lower back, providing stability and support to alleviate pressure on my spine.
Squats
Squats have also become a staple in my routine. By standing with feet hip-width apart and lowering into a squat position, I engage my core and lower body muscles, promoting better posture and reducing strain on my lower back. I didn’t realize when I first started doing squats, but they help with building strength to be able to get up out of a chair without assistance from my children or grandchildren.
The YaYa’s go Marching In, Hoorah, Hoorah
Lastly, marching exercises in various positions—lying down, sitting, and standing—help strengthen my core muscles and improve stability. As I lift one knee towards my chest and then the other, I build strength and coordination, supporting my spine and reducing the risk of injury.
With dedication and consistency, I've found that these exercises, done in two sets of 15 reps each, have not only improved my strength and stamina but have also allowed me to do things I couldn't just four months ago. It's empowering to witness the positive impact of my efforts, and I'm excited to continue progressing on this journey towards better health and wellness.
Comments