CHRONIC PAIN HERO HEALTH AND FITNESS TIPS

     The benefits of physical exercise (SEE THE EXERCISE VIDEOS AT BOTTOM OF PAGE) have been touted over the years.  Everybody has heard how being in shape was good for the body and mind.  That being in shape and NO round doesn't count as a shape in this discussion, physically can help us avoid ailments, allergies, fatigue, colds and more.  Some people will tell you that there is no better feeling than being physically conditioned and able to run, jump, swim, play tennis, football, soccer, baseball or just exercise in general until you breakout into a healthy sweat. That the "high" you feel is the "high" that nature intended for us to feel and everybody should strive to feel that "high".  That if we all enjoyed that feeling of euphoria, drugs and alcohol would become a thing of the past as we wouldn't need them to mask the feelings that we get because we aren't in shape. 

      I don't know what YOU think about all of that but I do know that exercising has helped me tolerate my chronic pains better.  Now, don't get all excited.  I ain't talking about exercising at the level that top flight athletes do.  I ain't even talking about at the level that most school kids do.  No, I'm talking about at a level that allows you to maintain some flexibility, allows you to be able to walk a little bit longer than you did a month ago.  Exercise that can help you sit up for longer periods of time.  Exercises that help you fight off the pain a little better and fight thru the pain a little stronger.  

     I know the last thing you want to think about when you are in pain is moving.  I get that.  What I'm talking about is those days when the window of pain closes just a little and the flow of pain is lessened a whee bit.  Those days you can do some of these exercises.  Each time you do some of the exercises you will be getting yourself a little stronger and a little more able to tolerate the pains and to push thru many of the pains you are feeling.  I am not encouraging you to exercise until you create new pains that you don't need.  No, I'm saying that there are exercises we can do that help our bodies to remember what it was like before the chronic pains set in.  To remember how we could run, walk, jump, sit, stand or whatever we enjoyed doing that the pains have stopped or limited us from doing and enjoying now.

So, here are some of the exercises that I use to help me tolerate my chronic pains better and to live a healthier, happier less pain filled lifestyle.  If you have some exercises that you have found to work for you, please share them with us.  Remember, each of us is traveling our pain journey individually but we are not in pain alone.  What works for me might not work for you and vice versa but what does work for me might also work for you.  So, we share it and we take what we find works to help tolerate our chronic pains.  And as always, yes, this is the caveat that I have to include so that I don't get in trouble.

 ALWAYS SEE A DOCTOR BEFORE BEGINNING ANY KIND OF EXERCISE REGIMEN OR DIET. ALSO, SEE A DOCTOR AS I AM NOT A DOCTOR AND THIS INFORMATION SHOULD NOT BE CONSTRUED AS TO BE A MEDICAL RECOMMENDATION NOR TO TAKE THE PLACE OF ANY RECOMMENDATIONS AND ADVICE THAT YOUR PHYSICIAN HAS GIVEN YOU.  FAILING TO FOLLOW YOUR DOCTORS ADVICE OR TO SEE A DOCTOR BEFORE YOU BEGIN A NEW EXERCISE REGIMEN OR DIET IS NOT, REPEAT NOT ENCOURAGED, SUGGESTED OR RECOMMENDED BY ME OR VINHOL GLOBAL ENTERPRISES LLC.  

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EXERCISES THAT CAN HELP TOLERATE CHRONIC PAINS 

One thing I have learned over the years is that before you begin your physical activities you should warm up.  Stretching is the most important part of any warmup regimen.  I believe that stretching is so good for you that it should be considered an exercise all on to its own and we should find ways to perfect stretching.  The benefits of a good stretch are nearly unmeasurable.  Think back to when you were a child and you would wake up from your nap.  Remember how good it felt to stretch afterwards?  We as humans aren't the only ones who benefit from and enjoy a good stretch.  Watch your favorite pet cat or pet dog and see how they stretch.  It almost looks like a smile comes across their faces as they stretch their legs and arch their bags as much as they can.  As much as they can is what I want to admonish all of us about.

When stretching it's important to remember to stretch as much as you can but DO NOT OVERSTRETCH.  Overstretching will cause you additional pain and can do damage to muscles, ligaments and tendos.  We're already in pain, why add more pain?  So, as we begin the stretching exercises, remember, we are doing this to tolerate our pains better not to add any new pains.  Okay?  Good. Here we go.

WORKS ON CHEST, SHOULDERS, UPPER ARMS 

You can stand or sit during this stretch.

with your legs hip width apart and your back straight

head, neck and shoulders relaxed. Hold a towel or

rope (something flexible) with both hands in front

of you.  In slow motion bring your hands over head

and then behind your back as low as you can.  You might

have to keep your elbows bent to start but after awhile

you can do it with your arms straight but remember not

to force it.  Return to the original position. Try this 5 to

10 times. 

WORKS ON  SHOULDERS, NECK, TRICEPS 

begin with your hands clasped together behind your head and

your elbows point out.  gently push your elbows backward until

you feel slight pressure.  hold this for ten to 15 seconds then

return to beginning position.  repeat this 5 to 10 times.

WORKS ON CALVES, TIBIAL MUSCLES, ANKLE LIGAMENTS, PLANTAR FASCIA 

begin sitting, reclining or laying down with your feet shoulder

width apart and toes pointing up in the air.  start by flexing

your feet forward as far as you can without straining.  hold

this for 5 seconds then flex your feet towards your shin as

far as you can without strain then hold this for 5 seconds.

Repeat this forward and back motion 20 times.

WORKS ON LOWER BACK, HAMSTRINGS, HIP FLEXORS 

Begin sitting on the bed or floor if you can, with your feet

shoulder width apart and toes pointing up.  bend over

at the waist leaning forward as far as you can without

straining.  hold this position for 15 seconds then return

to sitting upright position.  repeat this exercise 10 times.

WORKS ON SHOULDERS, ROTATOR CUFFS, UPPER BACK 

begin sitting, standing, reclining position.  place one hand

on the opposite shoulder palm down finger over the top.

put your other hand behind the elbow of the arm that is

bent with hand on your shoulder.  applying gentle pressure

pull you bent elbow up and towards you shoulder as far as

you can.  hold this position for 15 seconds.  switch arms and

repeat this motion with the other hand.  continue switching

hands and repeating this exercise for 10 times each arm.

WORKS ON HAMSTRINGS, THIGHS, LOWER BACK, UPPER BACK,SPINE

AND CHEST 

begin sitting on the bed or floor with your back against the

headboard or wall or door and both legs flat in front of

you with toes pointing up.  keeping one leg flat, pull the

opposite leg up towards your chest as far as you can.  hold

this stretch for 10 seconds the return to starting position. 

Repeat this motion with the other leg. Keep alternating for a

total of 15 stretches for each leg. 

WORKS ON GROIN, HIP FLEXOR, PSOAS, THIGHS, LOWER BACK

lay flat on your back with knees bent. ease knees out to the

sides toward the floor/bed so that the soles of your feet

are together.  relax your legs. bend your elbows and

put your hands on your stomach.  rest in this position for

as long as you can up to a 30 count then return to starting

position.  repeat this exercise 10 times.

All of these stretches are also exercises as you advance them.  You can increase the length of time that you hold each position and the number of reps for each exercise to increase your strength.