I used to read stories to a charming old lady in a nursing home. Her joints were so confined by arthritis that she used a wheelchair whenever she wasn't in bed. What kind of "fitness" routine could she possibly do? Strangely enough, she could have used the same one I use: "Flex, Circle and Twist." I developed this routine years ago to keep my muscles from stiffening up during long spells of weakness or near paralysis. Here is my "Flex, Circle and Twist" range of motion routine works.
Stand (or sit) and work your way up your body flexing, circling and twisting every joint you have.
- Flex your toes.
- Flex, twist (just barely) and circle your ankles.
- Flex and twist your knees (lower leg).
- Flex, circle and twist your hips joints (upper leg, one leg at a time), and so on right up to the neck and even the jaw bone.
I can stand (most days), so no worries for me doing this little routine, but how does a crippled old lady in a wheelchair do it? She would simply flex her toes as much as she can comfortably flex them. She can circle her ankles as far as they will circle without pain. I know she could only move her lower legs (from the knee joints) about 6" but for HER, that was HER full range of motion.
This routine has kept my muscles fairly limber for about 10 years now. Sure, my muscles stiffen up during an attack or if I sleep on them wrong, over use them on the weekend, or stop doing the exercise but, I've never developed shin splits from it, never pulled a muscle, never injured my knee and never had a heart attack. With a little guidance from a trainer or physical therapist, these exercises can even be used with people who have very little independent movement.
So, if you wonder where to get started with a gentle Gentle GENTLE exercise program, try my "Flex, Circle and Twist" range of motion routine.