Welcome back to the Healthy Life Podcast... As I alluded to last week I am listing a number of hand exercises. The only question that I have found that exists in the heart of a stroke survivor is this... can I do tomorrow what I did yesterday... well there reason to not give up...
A - Exercises: for those with none to minimal hand movement
B - Exercises: for those with small hand movement
(All A Exercises and these)
C - Exercises: for those with moderate hand movement
(All A & B Exercises and these)
You will notice that I made certain to mentioned the loofa rub with each level because stimulation is critical and the most important in returning proper movement. I have several very inexpensive exercise aids which are excellent additions to your routine. These are things such as varying tension (color) exercise bands, 2-5 pound Velcro ankle weights, 1-2 pound dumbbells, and the dry loofa sponge. Contrary to popular belief exercises do not need to be strenuous nor does equipment need to be expensive in order to be very effective. Maintaining consistency is the key to success in exercise.
You’ll find if you were to hang around me for any period of time I am a huge advocate of gentle and slow isolation of joints and rotation. I have worked with many but it’s the ones who develop a great outlook and consistent pattern that see the best return on their investment of time.
You need to be faithful to set aside time each day... start with 30 minutes and add 5 minutes each week and before you know it (6 weeks) you’ll be up to an hour. Break it up into 3 sessions so that you are working on walking or leg movements during one session... hand movements during a second session and then mental games and words during a third session. The key is consistency and faithfulness.
One other trick you need to be aware of is consciousness and attitude. If you have a poor or negative attitude during any type of exercise or workout routine it will negatively influence any effectiveness. You must maintain a good attitude. Consciousness refers to your awareness. Sometimes I’ll ask people to close their eyes to mentally visualize movements. Keep in mind that our “mind” is the biggest muscle that we possess and it constantly need to be worked.
I know that many individuals feel they have to do everything at once or feel that they need to give there all to rehabilitation exercises. I will tell you now that this works for very few. Most cannot endure the pace or commit the time or tend to lose heart and determination if the results are not what they desire. Slow down, build consistency, make it a pleasurable time!
One of the ways you can make it pleasurable is to reward yourself for the completion on a daily basis. Do not underestimate the power of rewards! You can think through what is most rewarding for you. Also it helps to have a calendar that you cross out each day.... my calendar is on my iPad and I have reminders daily for each exercise...this also helps me keep notes on progress. The DO app we are releasing this fall will be available on iPhones and iPads first and other later. It’s one thing to talk about it and another to see it done and demonstrated in video on the app.
Well that’s all our time today... thanks for joining me today as we talked about hand exercise and I look forward to sharing with you more tomorrow...please feel free to leave me a message at stroke.global or on Facebook @stroke.global.
It really is an honor and it’s been a pleasure sharing today and I hope you’ve enjoyed this podcast... we keep it brief so it’s easy to add to your day... we want to thank our sponsor TCM Restoration for helping us provide this venue. Feel free to share this podcast with others, offer your feedback and questions and follow us online on our website stroke.global or on our Facebook page. Well... I look forward to learning more with you tomorrow.