As spring approaches we often feel like getting outdoors and being more active. That might be harder to do when you are feeling pain from the symptoms of neuropathy. Simple exercises can help you get back to being active by increasing your flexibility, strength, and balance.
Aerobic
Aerobic exercises get oxygen into your blood, which helps your cardiovascular health. The American Heart Association recommends that a person get 30 minutes of aerobic activity 5-7 times a week. A few low impact ideas are:
- Walking
- Cycling
- Swimming
- Using an elliptical trainer
Flexibility
Flexibility exercises will help improve the ability of your joints to maintain the movements necessary in daily life. These exercises lengthen your muscles and give you a larger range of motion. Here are a few flexibility exercises you can do in your home:
- Side Lunge Stretch – Keep your upper body straight and legs apart. Then shift your weight in a slow “lunge” to the side over a bent knee (not forward, as in a typical lunge). You should feel a stretch along the inner thigh of the opposite leg, which should be straight as you push your weight to the bent-knee side. Try to hold it for 20 to 30 seconds on each side.
- Calf Stretch – Stand facing a wall a bit more than arm’s length away. Put one foot forward with a bent knee, and the other one back with a straight knee. Feet should point directly forward. Using your arms to brace yourself against the wall, lean forward until you feel the stretch in the calf muscle of your back leg. Try to keep both feet flat. Hold it for 20 to 30 seconds on each side.
- Chest and Shoulder Stretch – You can do this sitting or standing. Interlace your fingers with bent elbows and put your hands behind your head. Move your elbows gently backward and squeeze your shoulder blades together. You can move your hands to the top of your head – or a few inches above your head – to affect different parts of your shoulders and chest.
- Standing Quad Stretch – Stand behind a chair with your legs about shoulder-width apart. Put one hand on the chair for balance. On the opposite side, lift your foot behind you and grab it with your free hand, keeping your bent knee pointing straight to the floor. Avoid bending forward and try not to lock the knee of your standing leg. Pull gently on the leg until you feel the thigh stretch. Hold it for 10 to 30 seconds.
- Standing Hip Flexor Stretch – Drop one leg back, keeping it straight or slightly bent. Try to keep your torso upright and your spine straight. Drop your tailbone down toward the floor and tuck your bottom forward until you feel the stretch on the inside thigh of your rear leg. Hold for 20 to 30 seconds and then switch legs.
- Standing Hip Flexor Stretch – Drop one leg back, keeping it straight or slightly bent. Try to keep your torso upright and your spine straight. Drop your tailbone down toward the floor and tuck your bottom forward until you feel the stretch on the inside thigh of your rear leg. Hold for 20 to 30 seconds and then switch legs.
- Reclining Figure 4 – Lie on the floor with knees bent and feet flat. Cross one ankle over the opposite thigh and pull them toward your body. Try not to force it. Use gravity and the weight of your legs to get them closer to your body. Hold for 20 to 30 seconds and then switch legs.
- Lying Knee-to-Chest Stretch – Lie on your back and gently pull one knee toward your chest until you feel a stretch in your lower back. Leave the other leg bent if you have low back pain. Hold it for 30 seconds and then switch legs.
Strength
Strengthening your muscles helps you do the things you love for longer periods of time. Here are a few great strength training exercises:
- Lifting weights
- Using resistance bands
- Climbing stairs
- Push-ups, sit-ups, and squats
- Heavy gardening like digging and shoveling
Balance
Improving your balance helps you fall less often. You will feel more stable in everything you do, giving you freedom and steadiness. Here are a few simple balancing exercises:
- Balancing on one foot – bend your knee and lift your foot off the ground. Hold for 10-15 seconds and then switch legs.
- Side leg raise – lift your leg off the ground to your side and hold for 10-15 seconds.
- Walking heel to toe – Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot. Move your left foot in front of your right, putting your weight on your heel. Then, shift your weight to your toes. Repeat the step with your left foot. Walk this way for 20 steps.
- Transferring your weight between your right foot and left foot – Stand with your feet apart, so that the space between them is the same width as your hips. Make sure both feet are pressed into the ground firmly. Stand straight, with your head level. Then, transfer your weight to your right foot and slowly lift your left leg off the ground. Hold that position for as long as possible (but no more than 30 seconds).
- Back leg raises – Stand behind a chair. Slowly lift your right leg straight back – don’t bend your knees or point your toes. Hold that position for one second, then gently bring your leg back down. Repeat these 10-15 times per leg.
Don’t forget to warm up and cool down those muscles before and after any exercise. And always talk to your doctor before starting any new exercise plan to go over any limitations you might have. These exercises paired with treatment for pain at Neuropathy Treatment Clinic of Oklahoma can help you get back to doing those things you enjoy. Here at NTCO, we use a state-of-the-art treatment plan tailored to the individual needs of our patients.
Call (918) 921-8160 today to schedule an appointment so that YOU CAN AGAIN!
