I have had some questions about what I do on my home rehab days. As I have gotten stronger, I have been able to add more exercises and a few more reps. My PT has discussed with me that less weight, and higher reps, help create energy in the tissue.
I have learned on my own that one of the most important parts of rehabbing with EDS (for me) is making sure I work all areas of my body-arms, core, back, legs, neck…If I only work one area, the other areas start to feel like they are coming “unglued.” I have also learned that rehab for me must remain very consistent. Otherwise, within a few days of not rehabbing, I feel a lot more pain, and like my body is starting to fall apart.
However, there is a fine line with rehabbing because if I do too much, I tend to crash with POTS and depleting my energy. I have also learned that doing too much can cause me a lot of delayed rib, neck, and back pain. Needless to say, I have had to learn to really try and listen to what my body is telling me. This is easier said than done. It is a common occurrence that my PT has to kick me out of the gym. It all is definitely a process, and much of it has been trial and error.
After about six months of learning, this is my basic home regimen that has been developed…As I continue to move along, it will have to continue to be modified.
I start with leg strengthening to help both EDS and POTS
I do 3 rotations of…
- toe rises-15
- squats with overhead arms-10
- wall squats-20 seconds
- wall tilts (to retrain the vascular system)
Then I work on arms with 3 rotations of…
- Rows with 3 pound weights-10
- Bicep curls with 3 pound weights-10
- Bridges on exercise ball with arm presses with 3 pound weights-10
- Rows sitting on exercise ball with resistance band (placed in bathroom door with bathroom door shut)-10
Then I work on scapula muscles alternating (3 times)
- flies laying over the exercise ball raising arms to the side-10
- flies laying over the exercise ball raising arms behind me-10
I continue on the exercise ball with…
- Ball sit ups-25 x 3
- Ball board holds-body is straight out with legs on the ball and I am resting on my elbows (think push up position)-20 second holds x 3
Before I do floor work, I do balance work on my half foam roller.
- 2 sets of 1 minute standing on each leg
Then I end with floor work:
- Glute Firing on stomach-20
- Glute firing bridges with leg raises-10
- Superwoman’s-20 second holds x 3
- Foam roller marches (lay on half foam roller and alternate raising legs, like I am marching)-20
- Pelvic clock holds-5 seconds each direction
This takes me about an hour, give or take a few minutes, depending on the amount of rest breaks I need to take.
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