Gaucher Community News - National Gaucher Foundation

Suzanne’s Physical Fitness Q&ACorner
1) Q: I hear so much about the 'core'. What does that
actually mean and why is it so important to strengthen?
A: The core encompasses the stomach, pelvic, and back
muscles. When the core is strengthened then all activities
of daily living may become easier, less strain on the joints,
and perhaps less back pain. A strong core enables the
body to be more erect, more balanced (helps to hold the
body in a more upright position preventing any chances of
falling), and makes the body feel more stable. A snowball
effect will ultimately take place as you may notice an
improved posture in the sitting and standing position.
Strengthening your arms and legs are definitely needed for
a workout regimen. But you're definitely leaving out an
important part of the body if you don't work out the core.
All the muscle groups work in tandem. If the core is weak,
you may notice that you have poor balance, poor posture,
back weakness, back pain, and weak stomach muscles.
A good core tip is, no matter what activity we are doing it
is so important to keep the stomach muscles 'engaged'.
That simply means to keep the stomach tight...thinking
that your navel is touching your spine. As a result of
thinking that way all the time, you'll find that most
activities will be essentially effortless.
The following exercises are examples of various core
exercises: Before you start any exercise program, please
consult with your physician first.
Please stop the exercise if you feel any sharp pain. It is
normal to feel some muscle soreness and discomfort, but
it should not be long lasting. A normal time-frame to feel
some soreness is 24-48 hrs. after an exercise.
The following exercises are safe to be done daily or every
other day.
a) Modified Sit-ups: lie on your back, knees are bent (if
that's difficult - place several pillows under your knees),
hands placed behind your head, tighten your stomach as
you think of your navel going towards your spine, keep
that position as you raise your head and shoulders up and
down...keep the stomach tight throughout the repetitions.
Perform 20 repetitions.
b) Knees into the Chest: lie on your back, knees are bent,
stomach tight - think navel towards spine - head and arms
are down, raise your knees into the chest then slowly
down...Perform 20 repetitions.
c) Back Extension: (if you have spinal stenosis or
osteoporosis please be extra cautious doing this exercise -
do not come up too high)...
lie on your stomach, place 1 to 2 bed pillows under your
ribcage towards your pelvis, legs are down on the floor,
arms by your sides with your palms up, keep your arms
down, slowly raise your head and chest up towards the
ceiling then slowly lower to starting position...Perform 10
repetitions...then perform another 10 with a 3 second
hold.
d) Arms Up Overhead: position as (c), raise your arms up
overhead, (if that's difficult - please place them at a
comfortable range), slowly raise your head, chest and
arms up and down...Perform 10 repetitions ...then perform
another 10 with a 3 second hold.
2) Q: Why do I have pain every time I try to exercise?
Is that normal?
A: It is not normal to feel pain. Perhaps the exercise
you are choosing is a bit challenging for your body
structure, size, and physical capabilities. It is
important to realize that when you choose an exercise
program, you are only competing with yourself. Never
compete with your friend, spouse, family member, or
a stranger at the gym. You will only hurt yourself.
Exercise should feel good. The following are pointers
to keep in mind:
a) To tone: keep your weights light and increase your
repetitions.
b) Never strain to perform any exercise. If you are
straining then the exercise is much too difficult or you
have chosen too much weight.
c) Body Form: is very important. If you find that
you're slouching during a standing or sitting
exercise...straighten your trunk by tightening your
stomach muscles...remember to think of your navel
towards your spine.
d) Fatigue is normal with any exercise routine. Keep
in mind that you don't want to fight the fatigue. That
means...rest the body!
3) Q: I'm in a wheelchair for most of the day as I have
suffered spontaneous fractures in my lumbar area.
What exercises would be safe for me while I'm in my
wheelchair?
A: Use very light weights for your arms and legs. I
would suggest 1-2 lbs. Have someone assist you
putting the ankle weights on. Please show your
physician the following exercises before you begin.
Also, please stop the exercise if it causes too much
pain.
The following exercises are just a few that may get
you started. I would suggest you doing them 4-5
times weekly.
a) Knee Extension: slowly straighten one knee and
hold the position for 3 sec. then lower ...perform 10
repetitions with one leg then do the same with the
other.
b) Thigh Raise: slowly lift one thigh up towards the
ceiling then lower to starting position ...perform 10
repetitions with one leg then do the same with the
other.
c) Alternate Arm Push Out: holding onto the weights
in each hand, palms face each other, push one arm
out in front of you as you're straightening your elbow
then return towards your body then push the other
arm out...alternate with the pushing movement
...perform 10 repetitions with both arms.
d) Bend and Straighten the Elbows: holding onto the
weights, palms face each other, bend and straighten
your elbows in front of you...alternating
arms...perform 10 repetitions with both arms.
One thing to keep in mind - NEVER push your weights
up towards the ceiling or up overhead - as that puts a
lot of abnormal pressure in your lumbar region.