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05/10/2012 11:16 AM

Suggestions for 15 minutes of movement exercises?

EdNerd
Posts: 41
Member

I have cervical spondylosis and rediculopathy in the C3-C7 region. The resulting muscle spasms have pulled my shoulders and hips out of alignment, giving my a slight scoleosis. It doesn't help that I sit at a computer for 10 hours a day, four days a week - and then jam all my chores and other activities into 2 1/2 more days.

I've been to two physical therapists, one specific to my neck injury and the other more general to the whole back. The neck specialist gave me some morning exercises and some stretches for my neck that I can do at work. The general PT also gave me some stretches that I can do at work.

I learned two important things. First, there is no physicl thereapy that will correct my condition, but proper exercises will help me manage it better.

Second, one of my biggest needs is simply to move. Since I sit at my computer for long and often intensive times, I tend to "collapse inward": head jutted forward, shoulders pulled forward, upper back hunched over, lower back collapsed. Standing up and stretching, sometimes with a rubber band, helps a lot.

What I really need to add to this is something to do at home. I figure I can usually scrape together about 15 minutes after I get home before I have to plunge into whatever is on the agenda (meetings, family, my side business, the house and car, etc etc etc - you know the drill!!).

Walking is out due to arthritis in my hips and knees. And what I really want is to loosen up and move my neck and back.

Any recommendations for a good 15-minute set of stretching / flexing / movement exercises?

Ed

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05/10/2012 11:43 AM
happygranny
 
Posts: 163
Member

Well first I want to say welcome. Wow you really do need to keep moving as much as you can, I know this is difficult as you say but can you take little breaks during the day? Just to do simple things like moving your neck and whole upper body in some slow and easy movements just to keep you somewhat less strained and tight. I know when you get home its hard because then its try and get everything else taken care of. But what about simple heat? Like the heating pad, have you tried that? I know by no way is this a perfect thing but maybe just to ease up for moments at a time is better at least. Please stay in touch and let me know how your doing, and maybe we can find more ways to help. Happy grannySad

Post edited by: happygranny, at: 05/10/2012 11:44 AM


05/10/2012 12:37 PM
EdNerd
Posts: 41
Member

Hi, Granny!

I do take breaks during my work day - just not big or long ones (usually!). I have a timer on my computer that pops up every half hour, and *sometimes* I'll stand up, change position, stretch, do one of my neck exercises, or even just go get a drink and talk to someone. Then again, it's not unusual to blow right past my pop-up because I just gotta get this done!

I've done the heating pads at home (even brought them to work!). A couple of times I've just asid "Whatever was on the agenda tonight is NOT getting done - I'm sitting right here with my iced tea and this heating pad!"

But the movement thing is what I'm after right now. Something I can do when I get home, that I can give about 15 minutes to, and will work my back. I'm the kind of person that works best with a set routine, especially something around a machine or other "gimmick". I'm thinking about an elliptical machine right now, the kind with the handles that move with you. That I can work with. Something open-ended like a ball and weights and rubber bands will just sit there - like they're doing now, staring at me .... Smile

Ed


05/10/2012 02:25 PM
maryandjimmie
maryandjimmie  
Posts: 1849
VIP Member
I'm an Advocate

Hi ED,

I am sorry you are going through this. I also not only suffer from back pain but im also in a wheelcahir due to a beating I took at the hands of my ex husband. I was wondering if you have tried those message pads my son bought me one thats the size of my neck down to the back of my legs and another one thats the full body length. If you havent it might help becuase it can keep your body moving and it does have heat and message this might help.

Mary


05/15/2012 08:10 AM
happygranny
 
Posts: 163
Member

Ed sounds like your doing pretty good at work, though you really do need to listen to your popups hehe, what about going to one of your local gyms and see if they have like a one day pass before you join? Then you could try out one of those elip machines before you invest. I understand bout the different things laying around, i too have many of them, many yrs ago before all this fibro and back problems and yadda yadda hehe I was into body building. So my hubby and I built a small room onto house and outfitted it with all equip could find. I must say for while there the hubby and I were looking quite good hehe, anyways now i just stare at all of it cause really can't use any of it. Daughter told me just mothers day that I should start getting rid of it cause it just makes me crazy not being able to use it. Oh well back to you sir, try out couple different things, see if you favor one more than another. Then you can make your decision better. good luck and keep me posted. Happy granny
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