Have you just had a stroke and feel as though you have lost your independence? Are frustrated about the fact that you have to rely on others to help you with simple tasks? Strokes are a frightening, life-threatening medical condition, but once you begin recovering you will experience the impact on your quality of life. It’s possible to retrain the brain to make moving easier, but you must keep the affected muscle groups active.
Shoulder exercises:
Towel slides:
Stand or sit in front of a table.
Fold a towel and place it in front of you.
Place your affected hand (stroke side) onto the towel and your unaffected hand (good side) over the affected hand.
Keep your elbows straight and slide the towel forward until you feel a stretch in your shoulders.
Do this 10 times, take a break and repeat this for another 2 rounds.
Arm exercises:
Here are some easy arm exercises you can add to your daily routine to regain flexibility and mobility of your arm.
Inner arm exercise:
Stand in front of a table
Place your hand onto the table
Rotate your wrists outwards (so that your fingertips are facing your body)
Keep you elbows straight
Now lean back until you feel a stretch in the front of your arms
Hold for 30 seconds
Repeat 3 rounds
Wrist and hand stretch
Sit next to a table
Place your forearm onto the table with your palm facing the ground
With the other hand gently push down your hand and feel the stretch
Gently move your wrist (with the forearm remaining on the table) up and sideways
Hold each position for 30 seconds
Repeat 2 more rounds
Elbow stretch
Sit on a chair
Place your elbows in a comfortable position on either side of your trunk
Place your palms together so that they meet in the middle of your chest
Now straighten your elbows by moving the palms of your hands away from you
Then bend your elbows again
Do 30 of these then rest and repeat 2 more rounds
Crawling stretch
Position yourself in a crawling position(all fours with straight arms)
Slowly lean back until you feel a stretch in your inner arms
Hold for 30 seconds
Repeat 2 more rounds
Wrist motion
Sit on a chair
Stretch your arm out in front of you so that your elbow is straight
Now move your wrist up, down left and right
Do each exercise 30 times
Repeat 2 more rounds
Finger Walk
Stand in front of a wall
Reach for the wall with straight arms
Now walk your fingertips up as high as you can reach
Then do the same and walk your fingers as low as you can go
Repeat this for 3 rounds
Seated push up
Sit on the floor with your knees bent and your palms facing the ground
Make sure that your fingers are pointing towards your buttocks
Push down through your arms and ankles and lift your buttocks up
Do this 10 times and repeat 2 more rounds (if you cannot do this, only do as many as you can and build up the repetitions once you become stronger)
Hand exercises:
Make a fist:
Make a fist with your hand with your thumb wrapping around your fingers.
Slowly open your hand and spread your fingers wide.
If you have little motion in your hand, open your hand until you feel a stretch. Hold it at the end of the stretch for 10 seconds and repeat 5 times.
If you have significant motion in your hand, open and close your hand 30 times to improve the strength.
Finger to tip:
If you can do the hand exercise above, try this exercise next.
Open your hand to a comfortable position or just before you feel a stretch.
Carefully bring your thumb and index finger together so that it makes an "OK" sign.
Release this position and open your hand.
Do the same again, but bring your thumb to your middle finger.
Continue this until you reach your little finger.
Do this five times.
Core exercises:
By strengthening your core, you help your body support your arms and legs during movement, here are exercises you can try:
Knee rolling:
Lie on your back on your bed or floor
Place your arms on either side of your body
Bend your knees and keep your feet flat on the floor
Now move your hips slowly so that your knees drop to the right (this needs to be controlled and slow!)
Then come back to the centre and do the same for the left.
Do this 10-20 times, have a break and repeat 2 more rounds.
Single leg dropouts:
This exercise is the same as above, however instead of both knees moving to one side, you only use one knee.
When moving your knee out, hold your hip to make sure it stays flat.
Inhale when the the knee is on its way down to the floor, then exhale as the knee comes back to centre.
Do this exercise 10-20 times
Side-lying clams:
Lie on your side and bend your knees (one on top of the other)
Lift the top leg towards the ceiling while keeping your feet together
Hold for 20 seconds then come back down slowly
Repeat 5 times and do the same on the other side.
Four- point kneeling:
Get into a crawling position (on knees and hands flat on the floor with straight elbows)
Pull in your tummy "as if you are putting on a tight pair of jeans"
At the same time lift your leg straight behind you
The opposite arm moves straight in front of you
Repeat this 10 times, have a break, and to another 2 rounds
Proceed to do the same on the opposite side
Bicycle exercise:
Lie on your back on your bed or floor
Lift your legs up into a cycling position and pretend like you are cycling in the air
Do this 10 times, have a break and repeat 2 more rounds.
Leg exercises:
When performing these exercises make sure that there is something to hold onto in case you fall or lose balance.
Basic level standing and balance exercises:
Stand with your feet together and hold onto a stable surface.
Transfer your weight onto one leg.
Swing your other leg out to the side and hold it there for 10 seconds.
Bring it back to centre and repeat 10 times.
Now do it on the other leg.
Intermediate level standing and balance exercises:
Only try this exercise if you are able to do the exercise above.
Hold onto a steady surface.
Transfer your weight onto one leg.
Bring the other leg up in front of you with a bent knee.
Hold this position for 10s and slowly bring it back down. Repeat this exercise 10 times.
“There is strong evidence that physical activity and exercise after stroke can improve cardiovascular fitness, walking ability, and upper arm strength. In addition, emerging research suggests exercise may improve depressive symptoms, cognitive function, memory, and quality of life after stroke.”
- Sandra Billinger, Physical Therapist at the University of Kansas Medical Center
Reference and photos taken from:
Comments