Exercising when your body is not cooperating

I have wanted to write a series of posts about exercising with rheumatoid arthritis. I envisioned one post dealing with the early years of RA, before I was even diagnosed but had symptoms. Another when I was still able to be somewhat active and was able to work part time. And the last for where I am today. But the past several months have been physically difficult and I have not felt up to writing as much. A traumatic shoulder injury which ended up with a big shoulder surgery in March has caused my body to be in a terrible flare for an extended period of time. So, as most of you with chronic illness know, my best laid plans had to be modified. I will just write about where I am today for now.

I am now finishing a course of steroids and am out of my shoulder sling and starting PT. Even though I am still struggling with this flare,  I feel able to resume some of my normal activities. What I am describing in this post is exercise suited to those that need very gentle, low impact, stretching and toning. 

If you are starting your own personalized exercise program and you have physical limitations such as described here, one word of caution: be careful with whom you share your research, plans and finds. I found out the hard way that despite best intentions, able bodied loved ones are often not able to support you in the best ways possible. Without education about your illness and an intimate knowledge of your current abilities, they will likely suggest things that are not helpful. They may want to exercise with you or give you feedback when they try out your exercises and props. This can often result with you comparing yourself to their abilities, which is demoralizing. Your best advice and support will come from others with similar issues and people trained to work with us. 

The above photo shows most of my current go-to props I use to help me stretch and move. My RA flares hit my spine hard. Upon sitting up, standing and walking, I feel like I have an ice pick thrust up the center of my spine. My knee, both shoulders and neck are very painful. And my hands have become compromised with severe carpal tunnel (due to the acute inflammation in my wrist and hands). Total numbness in thumbs and pointer finger. Pain and tingling. And the fatigue.

So, exercise for me during this time is very gentle. It focuses on flexibility, gentle movement and if it is a good day, mild activity. My yoga mat with knee pad to kneel on while getting up are essential. That pink indulating ring is a transfer aide. Especially because I cannot push up with my post-op right arm; I often need help getting up. This device makes it easier for my friend and myself to get me up onto two feet. Way better than him trying to use his hands or trying to lift me from behind. By the way, can you tell I love purple? I love all colors (except not so much black), but purple resonates with my creative spirit.

I cannot recommend enough “restorative yoga” for people needing gentle stretching.

It focuses on breathing and holding non-painful stretches with the aide of props. It not only helps me move easier, but it is also a great stress reliever. I use the big blue body bolster for poses that invert my legs, open my back and allow a soft yet firm surface to rest parts of my body. The firm rectangular brick is versatile as well. I use it to help in moves that tone muscles (i.e. holding between knees) and to elevate parts of my body. My latest favorite thing is my Pilates ring. It came with a set of cards that detail different exercises. They are geared to my basic level. The hand grips can be used for resistance, pulling, holding parts of your body in place (i.e. ankles, knees). 

It took me a while to assemble these favorite aides. I googled short appropriate exercises on YouTube and I asked and learned from my physical therapist. I  heavily borrow from Silver Sneakers for seniors; they provide a wealth of online any-length videos for all types of exercises.  I perused yoga videos for my poses and I asked others with RA about their own exercise recommendations. I bought some  PT devices that I can now use at home. For example, Amazon and TEMU have cheap pulleys to put over your door for passive range of motion. 

Have fun in your approach. For me, I wanted colorful props. I wanted easy cards and videos to guide me. Relaxing music, and even fun stamps and stickers to reward myself. (Yes, I did use to  be a kindergarten teacher.) I have a Facebook RA group that I share my finds and accomplishments with. And now I have FlareFamily.com to interact with others with autoimmune illnesses. Have fun with it. Practice acceptance of your body and her abilities. I do find that one very hard. Remember, comparison is the thief of joy. 

I welcome any ideas and sharing on this topic. Get moving!

I painted this Warrior pose.  9"X12", acrylic.