Hello!!  I’m still here & I’m still working at getting better everyday!!  I want to give you an update of what I’ve been up to. In addition to timed walks at the park and indoors at home, I also go to the park to walk up to multiple untimed laps (like early this morning). Those are so enjoyable!  Here’s a recap of my timed walking laps at the park & at home, as well as a recap of what else I’ve been doing to get healthier & stronger.

• At the park, again when the weather is conducive (i.e., not too windy, hot or rainy), I record my timed laps. I gave you my times back on 5/21, but here are a few of my times for my recent laps at the park. You’ll note that Sunday and Monday I timed all three laps.
  • Monday, 6/17
    • 1st lap        4:20 minutes
    • 2nd lap       4:10 minutes
    • 3rd lap        4:13 minutes
  • Sunday, 6/16
    • 1st lap        4:20 minutes
    • 2nd lap       4:22 minutes
    • 3rd lap        4:13 minutes
  • Friday, 6/14
    • 1st lap         4:24 minutes
    • 2nd lap        4:29 minutes
  • Wednesday, 6/12
    • 1st lap          4:28 minutes
    • 2nd lap         4:30 minutes

 

• So when it’s too windy, hot or rainy (or we have other things planned for times during the day), I do laps indoors in my home. I record those times as well. I average 6:20 minutes but on Thursday, 6/13, I did the indoor lap in 5:53 minutes!!

So, I’m very happy with my right leg/foot therapy and its “comeback” so far. I am wearing the knee-brace more often just to ensure that my right knee avoids its double extension. I will continue to work my right leg and foot - always reminding them to adequately lift the thigh, bend the knee, keep the foot straight, keep the pace/gait active, etc. Once I get the rest of my right side back into cooperation, I will plan to do more things that will also further help the right leg and foot - like swimming!

• Now for a summary of what else I am doing therapy-wise everyday. I maintain a therapy sheet on my computer and update it everyday. So here’s a recap - many of the exercises I have shared with you in separate posts already.
  • Stretches in Bed - at night, during the night and before I get out of bed in the morning, I do stretches 3-4 times to work my arm/wrist/hand and leg.
    • I wear the SaeboGlove at night.  I also wear it for an hour or two during the day. The SaeboGlove assists with thumb and finger extensions. And it has an innovative design that features a spiral forearm splint that secures my wrist in a functional position. Various sized tensioners are located at the finger joints and assist with extending the fingers and thumb following grasping. While I am wearing the glove I make sure that I can open & close my fingers.
    • I wear a custom AFO even at night and I make sure I can move my right leg up and down by bending the knee.
  • Push-ups Against the Bed - after my last stretch in bed in the morning, and after I make the bed (using my RIGHT hand/arm as much as I can), I perform push-ups against the bed. I stand on the floor with both feet, and have both hands firmly planted on the bed. I am now doing approximately 40 push-ups against the bed.
  • Arm Pedal & Wrist Bends - I am using the Arm Pedal everyday as I posted 10/23/18. The Arm Pedal gives both my arms a sense of activity. It also makes me stretch my right arm out as straight as I can make it go and bend it back towards me. Therefore it is great for warming my Arm up before all the other exercises! The Wrist Bends I do everyday I posted back on 1/29/19. The change now is that I do the Wrist Bends against the counter and not the Arm Pedal. I bend my wrist forward and backward.  
  • Arm Roller & Arm Extensions - I am also using the Arm Roller everyday as I posted 10/24/18. And after the Arm Roller I now do what I call Arm Extensions. I remove the Roller and expect my Right Arm to make the same movements without it!  My right arm extends straight out across the table and then bends at its elbow back into my chest. I am now repeating this straightening and bending a full 160 times!! It forces my brain to control my right arm to make the appropriate movements!!  
  • Comfy Chair - Arm - I am doing the Open/Closes & Saws everyday (sometimes twice) that I posted 11/27/18. These exercises I do with Tom’s help and they warm up my right arm/hand. I call them “Comfy Chair - Arm” exercises because I sit in a comfortable living room chair to do both the Open/Close with my right hand and the Saws with my right arm!
  • Comfy Chair - Leg - Then I do a series of three exercises for my right leg that I refer to as the Comfy Chair - Leg.  Although now I actually sit on a dining room chair rather than a comfortable living room chair! Mainly this is just better for the three movements. Anyway, I do what I refer to as Leg Kickouts, Leg Sideways and Leg Over the Left Knee. For the Kickouts, I make sure I kick my right foot straight forward and bring it completely back and down. I do this move now 100 times. For the Sideways, I make sure I move my right leg as far to the right as I can and then back in front of me again. I do this move 100 times now too.  And for the Leg Over the Left Knee, I bend my right leg at the knee and lift it over the left knee (as if I’m putting socks and shoes on). This, also, I now do 100 times.
  • I am also doing the following exercises on a daily basis: 60s, Mat, Bicep Curls & Turnovers, Arm at Counter-Top, Chair Raise-Ups, Stand-up/Sit-Downs & Leg Pedal, Golf Ball, Step-Up/Down with Plank & Leg Walking - the details of these will be very shortly forthcoming. Some of them have already been posted.
  • And, I am also doing memory exercises daily - with the use of Lumosity.  And, I also do the laundry, the dishes, some of the cooking and most of the cleaning!        

GOD BLESS! PEG

“In the end, it’s not the years in your life that count. It’s the life in your years.” -- Abraham Lincoln

​Hello!!  Before I get into what I promised, I want to share with you an accomplishment I made today!! I was able to tie a bow on my shorts using both my hands!!  I am trying everyday to use my right arm and hand to do things they used to. That is so important - to remind my brain what my affected side was used to doing. I will be so excited to share with you when I can use my right hand again to brush my hair and my teeth!

Okay, I promised to share the last stroke recovery tips with you that Flint Rehab recommended in their article, “25 Stroke Recovery Tips for Healing, Habits, and Happiness,” dated January 7, 2019. As I mentioned before, please be sure to read the entire article when you get a chance. I will give you the highlights here and my comments with them.  I started with their first 9 Healing Tips in my 4/3/19 post.  And then I gave you the 6 Tips on Mindset Stroke Recovery in last week’s post.  Finally, here are the 3 Stroke Recovery Tips on Habits and 7 Stroke Recovery Tips on Happiness.

• VISUALIZATION - so do what the Olympic Gold Medalist, Michael Phelps, did everyday. He used visualization to get ready for his swim meets. Visualization, as pointed out by Flint Rehab, is a powerful neuroscience technique that helps to rewire the brain. When you rewire your brain, you have the ability to improve your performance. Flint Rehab goes on to state visualization can rewire the brain by triggering neuroplasticity the same way that physical activity does. Combining visualization with physical therapy can lead to greater recovery.
• MEDITATION - Meditation helps “grow” your brain, regulate your emotions and lower your fatigue. These are all needed benefits for your stroke recovery.
• REVERSE NEGATIVITY - As Flint Rehab points out, our brains tend to remember negative events more vividly than positive ones. Gratitude can help reverse that. They suggest that we write down things we are grateful for - everyday - in a journal.  Think of this - this would be perfect to go along side your daily accomplishments!!  Once both those habits are developed, it will train your brain to notice more - of what to be grateful for and what your accomplishments are!!  And again, it is all about neuroplasticity!!  We are what we do - repeatedly!!

So now, finally, the 7 tips on Happiness that Flint Rehab recommended in this article.

• POWER POSTURE - I stand up straight and I lift my arms (my left arm, because of my affected right arm, helps my right arm) into a V and “puff” out my chest. As Flint says, I feel more presence, confidence and comfortability.
• “HAPPY GUT, HAPPY BRAIN” - Believe it or not, the health of your gut is closely tied to the health of your brain. An unhealthy stomach can lead to anxiety and depression (and other things). Probiotics can really help post stroke depression - either supplements (ask your doctor) or certain foods. I am now eating yogurt on a daily basis because it is a probiotic.
• KNOW HOW TO ASK FOR HELP and WHEN TO ASK FOR HELP - Don’t be too proud to ask for help!  You need it!
• DEVELOP YOUR OWN SELF-CONFIDENCE - Recite daily self-affirmations.  Tell yourself that you are good, that you are doing good, that you look good, that you feel good, etc. Pretty soon your mind will believe it!
• ALLOW YOURSELF TO GRIEVE - You need to face your feelings.  Those close to you need to understand that you are not suffering from a self-pity party, you just need some time to acknowledge your feelings.
• MAKE PEACE WITH "SLOW" - You need to understand and accept that change will not happen overnight. And those close to you need to understand and accept that too.
• MASTER YOUR HEALING & HAPPINESS - Basically as it says, you need to be the Master of your own Healing and Happiness.

​So there you have it! I gave you Flint Rehab’s 25 Stroke Recovery Tips for Healing, Habits and Happiness. I covered the first 9 in my 4/2/19 Therapy Post, 6 last week and the final 10 now.  I hope you find them as useful as I have. 

GOD BLESS! PEG

"Optimism is the faith that leads to achievement.  Nothing can be done without hope and confidence." -- Helen Keller
​

​

Hello!!  This weekend I went to our local park & finally went for a walk outside!! The weather was perfect - it was sunny, it wasn’t windy and the temperature was just right! I was able to do 2 full laps around the entire park - with no walker!! I did have my cane with me for safety, and Tom was with me too. I also met a nice lady and her dog. The walk outside was great!  I did the following to make sure I was getting the most out of that walk.

• I kept my right foot straight.  This is because my right-side is my affected side and my right foot still has a tendency to angle out towards the right rather than staying straight. My brain has to tell it to stay straight!
• I kept my gait steady, but not too fast. I wanted to be sure that I was careful because of the uneven ground (differing heights, rocks, etc.).  I also had to be careful of the kids playing (and their toys).
• Because I was making laps, I was making turns along the way.  Therefore, I needed to pay attention to where I needed to turn those corners.
• I made sure I didn’t block anyone else’s right-of-way.  I moved when I needed to rather than expecting them to move. As a side note, I am now also making sure that I acknowledge cars (well, the person driving the car) that give me the right-of way in a parking lot (in the prescribed crossing lanes, of course).

All-in-all, it was a wonderful trip to the park and great walk!

Okay, a few more of my accomplishments this week that I want to share.  The reason I want to share is to let you know that the therapy tips and exercises I’ve been sharing in these posts since late September 2018 are working for me!!

Especially because of things such as the Bicep Curls (3/27/19) and the Kisses (11/20/18), the Spasticity on my the right-side is decreasing. I was able to lift my right hand (all by itself) up to my lower lip late this week!! I am sure that very, very soon you will see a video of me brushing my teeth with my own right hand!!

I have been able to increase certain therapy/rehab exercises that I do daily, and I have noticed an increase in the benefit from doing so. For example, my “30’s” as we call them, Touchdowns, Up ‘N Overs and Butterflies (9/30/18 and 10/16/18) started out at 30 each and are now up to 50 each. And we may change the name from “30’s” to “55’s” next!

My walking has become so much better because of all these exercises. I am paying attention to how I am doing things and I am making sure I am reincorporating exercises that I did and then stopped doing.  Like I am now doing the “Step-Up and Step-Downs with the Floor Plank” (10/29/19) followed by the walking exercise that rebuilds the brain on forward, backward and sideways walking everyday, again. And, speaking of the brain. I am making sure I am continuing my workouts with Lumosity and I did get the brain book Flint Rehab recommended, The Brain That Changes Itself, that I’ve started to read.  

And, my list of daily therapy keeps taking less time everyday to complete!  This is because I am becoming much more physically able from doing therapy/exercises and the exercises are not at all new to me anymore.  This allows me to increase the count by 10% or so on occasion. I do not overdo it, though. I make sure that I am not stressing out my physical-being by over-exercising.

So, overall, I am noticing improvement - nearly everyday. I really should, however, get better at making, keeping, reviewing and sharing that list. It’s not just the therapy/rehab/exercise type of things. It’s the normal daily things, as well. I shower myself, and wash my hair and shave my own legs and underarms (sorry if that's TMI). I do the dishes (in the dishwasher). I do the laundry in the washing machine and the clothes dryer. I can hang the clothes up from the dryer, or fold them, as necessary, and put them away. I even got a steam iron I can use if I need one! I can scrub counter-tops - my “Arms at Counter-Top” (11/6/18) has helped. And I can clean our toilets, sinks, floors, etc.  Well, our home isn’t nearly as clean as it used to be before my hematoma but I have hope that it will be again soon!

So, I am making progress! Everyday progress!

God Bless, Peg

“If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.” – Les Brown

​

Hello!  Since I’ve had my stroke in late 2017, I am still fighting right-side spasticity.  My leg and foot have gotten so much better - I can walk with much greater ease and confidence!  Even still, I am working my legs and feet everyday. My right arm, however, still requires a lot of attention. This involves my shoulder, bicep, tricep, elbow, forearm, hand and fingers.  The spasticity is not fun - it is painful, to mention the least. But, that’s one of the issues I am learning to deal with.
​
Flint Rehab came out with another informative article this month regarding treatments for spasticity. (The entire article, and I recommend it, is “Best Treatments for Spasticity After TBI,” dated 3/4/19.)  Again, as I have mentioned several times before, you need to retrain your brain.  Here are the 3 things that can be done, according to Flint Rehab, to treat spasticity effectively:

1.    STRETCHING & PASSIVE EXERCISE
I have shared some of these earlier in my posts. Please refer to the Arm Exercises I discussed and gave directions for in my Therapy Posts of 3/7/19 and 3/13/19 (they include from Flint Rehab the Inner Arm Stretch, Wrist Stretch, Cane Reach, Straight Push, Circle Movement and Cane Leaning).

I use quite a few stretching and passive exercises to help rebuild my right arm. I use the ones that I have already shared with you - that I mentioned again above. I am also very happy to tell you that my repetitious stretching arm exercise has been extremely beneficial. When I started doing the exercise I was able to move my hand up to my belly-button and now I can move my hand up over my breasts! You can see this in the photos above!

2.    BOTOX INJECTIONS
Botox causes your muscles to relax. The problem with using Botox for the spasticity problem is that it is only temporary; it is not a permanent solution. I’ve used Botox twice. The temporary treatment is wonderful - but even with insurance coverage it wasn’t inexpensive, and as I mentioned, it is not permanent.  So I am focusing my effort on therapy.

In fact, both the first 2 things do not treat the cause of spasticity. To really improve spasticity, you need to get your brain to start sending messages to your affected muscles again. And the way to do this is to engage neuroplasticity.

3.    ENGAGING NEUROPLASTICITY TO TREAT SPASTICITY
Neuroplasticity is your brain’s ability to retrain itself. This is done through repetitive, consistent and therapeutic exercise.  So the best way to treat your spasticity is to exercise those affected muscles.
The more you exercise, the more you will create and reinforce new neural pathways - making it easier for communication to happen between your brain and your muscles, and causing your spasticity to fade away. So do not stop exercising!!  You need to to work those muscles and that will retrain your brain!!

God Bless, Peg

“I dream my painting and I paint my dream.” ― Vincent van Gogh

​

So that adds 3 arm exercises!

God Bless, Peg

"When obstacles arise, you change your direction to reach your goal, you do not change your decision to get there." -- Zig Ziglar

Again, these are considered PASSIVE. Later I will share with you some of Flint Rehab’s other exercises - Easy Arm Exercises for stroke patients and then Moderate Arm Exercises for stroke patients.

God Bless, Peg

"The truth is you don't know what is going to happen tomorrow. Life is a crazy ride, and nothing is guaranteed." -- Eminem
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Hi, it’s Peg and I’m here to tell you, and to show you, how important your proper breathing is during your post-stroke rehab.  It’s even important for everyone, whether they are post-stroke, or not!

5 Simple Principles of Proper Breathing

• Breathe in through your nose, exhale out through lips
• Breathe with your diaphragm
• Breathe relaxed
• Breathe rhythmically
• Breathe silently

Supporting your breath and movement, in-sync, is therapeutic and healing. Great breathing will help you:

• Reduce your stress
• Improve your movement
• Increase your sense of spirituality

So the point I am trying to get across here is that if you really want to feel better and move better, not only during stroke rehab but for the rest of your life, then make sure your breath is in line with your movement!
You’ve heard it before - breathe in & move one way / breathe out & move another way. Or, breath in & expand / breathe out & release.
DO NOT HOLD YOUR BREATH at any time while you are exercising!  Be aware of your breath while you exercise. For example, when I am doing my Chair Raise-Ups, I make sure that I breathe in when I lift my leg up and then I exhale when I lower my leg back off the chair.
I have heard and read a lot about breathing (just ask my brother, Don) and this is a combination of what I’ve found out so far, and am using for myself.

Breathing impacts both our psychological and physiological states. And our breathing (if it is not done correctly) will cause things such as muscle tension to high blood pressure and all things in between. Good breathing is therefore important for our overall good physical and mental well-health. The way to ensure good breathing is to change to proper diaphragmatic breathing to enhance good relaxation.

The reason for breathing is to get oxygen in our body and get carbon dioxide out. Diaphragmatic breathing involves an in-and-out movement of the abdomen that causes this to happen. The diaphragm is the major muscle used in our breathing.  It is that large and dome-shaped muscle at the bottom of our lungs.

Diaphragmatic breathing is intended to help you use the diaphragm correctly while breathing so you:

• Strengthen your diaphragm muscle
• Decrease the work of breathing by SLOWING your breathing rate
• Decrease oxygen demand (because you have slowed your rate)
• Use less effort and energy to breathe (again, because you have slowed your rate)

I will now share with you a Diaphragmatic Breathing Technique.

DIRECTIONS
Lie on your back on a flat (soft and cushioned) surface, with your knees bent and your head supported.
You can use a pillow or a cushion under your knees and neck to support your legs and head.
Place one hand on your upper chest and the other just below your rib cage.  
This will allow you to feel your diaphragm move as you breathe.

Breathe in slowly through your nose so that your stomach moves out against your hand.
The hand on your upper chest should remain as still as possible.

Tighten your stomach muscles, and let them fall inward as you exhale through tightly pressed (almost closed) lips. The hand on your upper chest should continue to remain still.

When you are first learning this breathing technique,
it may be easier for you to follow the instructions lying down.
Then you can try this sitting in a chair, and then standing up.

God Bless, Peg
“Success isn’t measured by money or power or social rank.
Success is measured by your discipline and inner peace.” Mike Ditka

​

Hello!!   Welcome back to Therapy Tuesday.  I want to share another set of tips with you today. I just found something else of interest from Flint Rehab, dated January 25, 2019, “The Danger of Getting Too Much Exercise After Stroke.”  Please be sure to read the entire article when you get a chance.  Therapy, Rehab, Exercise after stroke are important for improving your mobility and reducing your risk of another stroke(s).  But how much is too much, and how much is not enough, and what happens if you don’t do any at all?
 
Every post-stroke person will benefit from a different amount and/or level of therapy/rehab because each person’s stroke is different. Although, for the sake of argument, move a little every day, and you will be better off than if you do not move at all. If you struggle with any post-stroke paralysis, even some minor (passive) therapy/rehab or stretching will count and will help you to feel better! But beyond a little daily movement, you will be in even better shape if you move strategically every day. Here’s what is meant by strategic movement.  

What is the Best Strategy for Post-Stroke Therapy/Rehab?
The main purpose of therapy/rehab after stroke is to rewire the brain through neuroplasticity. I have mentioned this before (several times). You need to REGAIN YOUR BRAIN.
 
Since neuroplasticity is activated by repetition (and I know I have mentioned this several times before!!), your strategy needs to involve emphasizing repetition during your physical therapy/stroke rehab exercises.

The more you repeat each exercise, the better you will get at making that movement again. But, you ask, how much repetition is enough? Generally, most post-stroke persons can benefit from daily exercise. However, if your impairments are severe, you may want to scale it back some (i.e., not daily, but say, 3-6 days per week).
 
A good rule of thumb is, if therapy/rehab leaves you exhausted, then yes, scale it back. Always listen to your body!
 
But if therapy/rehab does not leave you fatigued, how do you know when to stop? Well, here is a guide.

How Much Therapy/Rehab After Stroke Is Too Much?  As you start to see improvement from your daily Therapy/Rehab, you may get so excited by your improvement that you push yourself aggressively.

Let’s say, perhaps you go from exercising 15 minutes every day to exercising for 1-2 hours a day.  Could that be too much?  Here’s one way to determine the correct answer. If you answer - YES, IT IS TOO MUCH, because you feel exhausted afterwards and you feel fatigued the next day. Or you answer - NO, IT IS NOT TOO MUCH, because you only feel a productive sense of tiredness afterwards and it does not result in fatigue the next day.  So, stroke recovery requires paying attention to your body.

Listen to Your Body to Develop a Home Exercise Program
You are an expert on your own body (because you lived in it your entire life, after all). When you listen to your body, you will know when you are doing too much therapy/rehab/exercising. Symptoms like fatigue, spasms and irritability are typical signs that you are simply doing too much therapy, rehab and/or exercising. If you feel any of these symptoms, scale things back down for a while.  Remind yourself to be patient, and take a nice long nap. And if the pain continues, or is worrisome, be sure to mention it to your doctor.

What If You Stop Doing Therapy/Rehab/Exercising Altogether?
If you do not do therapy, rehab or exercise after stroke, here’s what could happen:

1. Your muscles will slowly waste away. Many post-stroke persons lose some of their muscles due to atrophy. To prevent atrophy, you just need to use your muscles.
2. You could actually get worse. Some small regressions after stroke are a normal part of the recovery process. If your BRAIN completely forgets how to use your muscles because you continue to neglect your affected muscles, you could suffer from "learned non-use" and you can actually get worse.
3. Your risk of recurrent stroke goes up. Therapy, rehab and exercise after stroke is extremely important to avoid another stroke - caused by either atherosclerosis, high blood cholesterol or obesity.

As you can see, it’s important to keep your muscles moving after stroke!
The trick is to find your sweet spot where you are not making yourself worse from overwork or underwork. Work with a trusted therapist and listen to your body.

Well, I hope this was helpful!  I'm off to my next round of home therapy - I can still answer, "No, it is not too much!"

GOD BLESS! Peg

"You learn to rise above a lot of bad things that happen in your life. And you have to keep going." -- Lauren Bacall
​

Hello! I was reviewing what I had already posted while I was trying to decide what to feature in my next article for Therapy Tuesday (this post). I compared those posts to what I am actually doing every day as my own therapy. I realized that I am actually doing more therapy/exercises than I included in my posts to you! So, here I start with one of my “updated”  posts.

While exercising my affected leg and foot (for me, my right), I start with what I call “Stand Up / Sit Down.”  Then I sit back in the comfortable chair and do three movements with my affected leg/foot which I call “Leg Up and Down,” “Leg Sideways” and finally “Leg Over Knee.”

DIRECTIONS
First, I start with Stand Up/Sit Downs. I have been doing this exercise since the very beginning! I strongly believe that this is a large reason why my walking ability has come back to me with such strength. It has built the strength particularly in my front thighs and has given me balance and confidence. 

STAND UP / SIT DOWN
1.    Stand in front of a cushioned chair.
2.    Sit in the chair with only using your legs  - don’t use your arms to hold on to your body or the chair.
3.    Stand up - again, use your legs.
4.    Repeat 25 times (and work your way up in increments of 5’s to 50 once you are able).

Then I go to my second of the three Leg movement exercises, which is the Leg Sideways.

LEG SIDEWAYS
1.    Stay seated in cushioned chair.
2.    Slide affected leg at knee from side to side.
3.    Repeat 25 times (and work your way up in increments of 5’s to 50 once you are able).

​

And finally I go to my final third Leg movement exercise, which is the Leg Over Knee. This exercise actually helps me with bending my affected leg when I have to put on my clothes, socks, and shoes!

LEG OVER KNEE
1.    Again, stay seated in cushioned chair.
2.    Lift affected leg at knee over unaffected knee and rest it.
3.    Repeat 25 times (and work your way up in increments of 5’s to 50 once you are able).

Now you are done with the Stand Up / Sit Downs and 3 Leg Movement exercises.

God Bless, Peg

 “It’s Not Whether You Get Knocked Down, It’s Whether You Get Up.” – Vince Lombardi



​

Hello, it’s Therapy Tuesday again and I am sharing with you some ideas I got from an article I read from Flint Rehab regarding Physical Therapy for Stroke Patients at home. Please be sure to check out the entire article, “13 Tips for Effective Physical Therapy for Stroke Patients at Home,” dated October 9, 2018.

Here's a recap:
(1) Do Your DAILY Stroke Rehab Exercises
Traditional exercises strengthen your muscles while stroke rehab/exercises focus on strengthening your BRAIN - because the high repetition activates the neuroplasticity and rewires your brain.

I am doing this by making sure that I repeat specific exercises everyday! I make my schedule the night before, and follow the times the next day. The exercises that are working for me and making an improvement, I make sure that I repeat at least everyday.

(2) Try CONSTRAINT-INDUCED Movement Therapy for Paralysis (either arm or leg)
This is very simple to do. You need only 3 steps:

• Constrain the unaffected arm/leg
• Force the use of the affected arm/leg
• Do a lot of repetitions

As I have indicated before, my RIGHT side is my affected side. Although it is not “paralyzed,” it suffers from movement ability. So I am definitely doing this step with my right side. I did it with my right leg/foot and was able to regain walking. Now I am doing it with my right arm/wrist/hand as much as possible - even with zipping my sports vest, for example.

(3) Try MIRROR THERAPY for Hand Recovery
Mirror Therapy is a great form of fine motor therapy. You can use a tabletop mirror to cover your affected arm with the reflection of your unaffected arm while you perform rehab exercises on the table.  The mirror image tricks your brain into thinking that your affected arm is moving like your unaffected arm - your brain thinks both hands are moving.

(4) Use Mental Practice to Boost Results
This is exactly what it sounds like - mentally rehearse/practice what you want to do. Whether it’s moving your legs or arms or hands or fingers!  And if you combine mental and physical practice together - you will see better results!

I do this as often as I can - with my legs still and, of course, with my arm - shoulder/elbow/wrist/hand/fingers! I mentally do a lot of my exercises before I physically do them. It gets my brain engaged with my physical requirements! And I talk to my physical parts - both orally and also just from my brain!

(5) Remember Home Rehab Tools
Home therapy tools can help, especially if they motivate you to do more repetitions!  For my hand/wrist, I am using several tools - mainly the Saebo Glove which I wear all night and again for 2-3 hours during the day to straighten my fingers so they don’t “clench,” and a Saebo ball that I hold/squeeze, about the size of a tennis ball (but not as tense). And, as I have shared in my Therapy Tuesday Posts before, I regularly use a walker, a peddler, a roller and a few other items (so far - and I may add to this list of tools as I progress).

(6) Use Japanese KAIZEN
This is the practice of continuous improvement through small, consistent steps. It involves patience and persistence.  Remember - one step at a time!

Remember, our stroke rehab will not work overnight!! We need to be patient - very patient! This is something I must constantly remind myself! One day I may make great progress and feel very happy and proud. The next day I may not be as progressive and I get discouraged and sad. That is when I really need to remember KAIZEN.  I need to slow my work down and be happy with every moment. I need to be persistent and patient EVERY DAY. I know that I can do this.

(7) Listen to your Physical Therapist
This is from the article… “Ditch the let’s see if this might work mantra and start telling yourself I will do this therapy UNTIL it works!  No IF’s allowed.” Keep a Positive Attitude. Keep an Open-Mind.

When I see a new therapy, I give it a try. I try it a few times even if I don’t like it. I wait to see if it does work.

(8) Turn OFF the Background Noise and Turn ON Your Brain
Your brain is hard at work, so let it stay that way!  Turn off the TV, the radio and don’t check your phone or email.  Tell family members and/or friends to leave you alone. That’s what I do.

(9) Don’t Let the Plateau Stop You
If your results slow down, don’t let that discourage you!! It may slow you down, but not stop you. Shake things up a bit - add some variety to your plan!  That’s what I have to do with my daily plan.

(10) Don’t Let Paralysis Stop You, Either
Never give up hope! Again, I am not paralyzed, but I do suffer from right-side slow-movement. I am doing my best, everyday, to keep it encouraging me and not discouraging me! And certainly not stopping me!

(11) Resist the Nocebo Effect for a Better Recovery
Never let someone else’s opinion about your recovery mess with your efforts. Ignore their thoughts, words, writings!!

(12) Treat Spasticity the Smart Way
Even though spasticity makes it hard to move your muscles, moving them helps the spasticity go away! Read all about spasticity - exercise, drugs, ointments, massages, etc. can help you and your spasticity. Read about these things here and everywhere!!

(13) Take 30 Extra Seconds to Boost Your Brain
A great way to get yourself to stick to your rehab plan is to visualize sticking to your rehab plan! Making the decision today to exercise tomorrow makes you far more likely to actually do it!!  So, VISUALIZE doing it for at least 30 seconds!!

That is the main reason I put together a rehab/exercise plan/agenda every night for the next day. I want to make sure that I have the time, the energy and the mental capacity to do it all - and it is working!!

God Bless, Peg!

"Fall seven times and stand up eight."
-- Japanese Proverb

It’s Therapy Tuesday with Peg Again!!   

Every night I make my agenda for the following day and it primarily involves my therapy right now. And because everything I am reading says the same thing, it is incredibly important for Post Stroke persons to be repetitious and consistent with their exercises.  I am focused on my right-side arm/hand at the moment - and while I am experiencing improvement, there is still a way to go. My shoulder, bicep/tricep and elbow have definitely shown the greatest improvement. My hand - my fingers and my wrist - need extra work! I have found some extra work for my wrist, and want to share with you now.
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​Welcome Back to Therapy Tuesday with Peg!!   I have started doing a lot of research/reading for myself about Electrical Stimulation (ES) therapy, & its treatment, particularly with restoring function, after a stroke.  ES therapy has given patients with neurological problems a better quality of life. I was fortunate to have been introduced to ES therapy earlier, and now I want to rediscover what it can do for me in addition to my physical therapy.

ES has been around for over 2000 years!! It started with the use of live torpedo fish delivering an electric current for pain treatments!! In recent times, though, ES has been used in pacemakers, ear implants, & other physical/nerve stimulations.

Muscle spasticity is a common problem for stroke survivors, & perhaps one of my biggest problems now! The involved muscles develop a resistance to being stretched - & this I can certainly feel with my right arm/hand.

While Electrical Stimulation works for many, it is not for everyone, especially those with a cardiac pacemaker or a defibrillator.  And there are certain parts of the body the ES should not be used on.

ES devices have been developed for use in homes as well as rehab facilities.

Neuromuscular ES (NMES), specifically Functional ES (FES) that compensates for voluntary motion, & Therapeutic ES (TES) aimed at muscle strengthening & recovery, are greatly used in stroke rehab.

The MOST CURRENT USE & RESULTS of devices in Neuromuscular Electrical Stimulation for my stroke rehab is of utmost interest to me right now, as is the continued need to choose the best therapies & the continued need to retrain my brain along with my arm/hand. I will continue to share what I am finding with you here, along with my exercises & the progress that my exercises are providing!!  God Bless!

The exercise I am introducing today works multiple parts of me - my ARM/HAND/FINGERS - at the same time. I like to use a GOLF BALL for this exercise because (1) it is the right size for my index finger & thumb (my "pinchers") to grab & drop, (2) it is the right weight for my affected hand to hold onto, and (3) it certainly brings back very great memories of Annie’s golf, which encourages me during my therapy better than anything!!

INSTRUCTIONS

1.    Sit comfortably in a cushioned chair.

2.   Place a blanket on top of your lap to catch the golf ball & avoid it from falling. The blanket also helps during the pickup stage.

3.    Pick up the golf ball with your index finger & thumb.

4.    Lift your arm up with the golf ball - use your unaffected arm (in my case, my left) to assist.

5.   Drop the golf ball onto the blanket (on top of your lap). Be sure to OPEN your INDEX FINGER & THUMB to drop the golf ball.

6.    Do this lift & drop exercise (at least) 25 times.

Be sure to check out my Instagram posts at “poststrokepeg.” God Bless You, Peg

“There is only one thing that makes a dream impossible to achieve: the fear of failure.”  --Paulo Coelho

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Hi there! It’s THERAPY TUESDAY again & it’s not Christmas Day or New Year’s Day. I hope you had a safe & happy & healthy holiday! Welcome 2019!!

Today I want to first take some time to review with you what I’ve shared so far since I started this website & introduced my personal therapies. I listed for myself what I have posted on my website & below is a summary.

So far, in the 3 months that I’ve been sharing therapy ideas with you, I’ve done 16 separate therapy-related posts. I try to keep it to Therapy Tuesdays - so that’s about right!  Here is the summary...

Legs/Feet        5 posts    Even though I’ve spent less time sharing exercises with you on my legs/feet, I’ve accomplished standing/walking quicker than my arm movement. This is probably because I have to walk, using both legs/feet, to get anywhere!! So while I am not “exercising,” I am “exercising” my legs/feet!!

Arms/Hands    8 posts     I need to incorporate more (not just quantity, but quality) arm/hand therapy to get similar results as my right leg/foot. I understand that the brain has to connect with the physical side - now I am going back to working on that more & more!! I am becoming more of a “left-hander” & so I think I should be able to become more of a “right-hander!” I just have to engage more of my brain!!

Combo        1 post    This is my use of the walker for walking & it also works my wrist! When I posted it, one of the guys I used to work with, who also suffered an early stroke, commented on my improved gait & speed!! (And how quick the improvement is taking place!!)

Other            2 posts     One of these was my very first - how I got here - what my ailments are. The other is a Warm-Up therapy that I do in the morning & throughout the day. It’s what I call Kisses - to warm up my arm/elbow & then Leg Pedal to warm up my legs.

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I also want to let you know that I am doing other exercises that I haven’t shared yet but will do so. Things such as working with lifting & dropping a Golf Ball into my lap (placing a blanket on my lap). I use a golf ball because it is the correct size, correct weight & it has excellent sentimental value!  It works my fingers in my right (affected) hand. I do this every evening when I’m watching Jeopardy & Wheel of Fortune. The other day I managed to actually lift my right arm by itself & pick a golf ball out of a 4” x 4” x 4" box - raise it up (by itself) - & then drop it back into the box! I repeated this exercise 10 times & made sure my brain was paying full attention!  

Another exercise I am doing is Walking Barefoot!!  I walk barefoot in the bathroom before & after I shower to get the feeling in my right leg/foot of walking without the AFO on!! This also retrains my brain that my right leg (especially my right calf) & foot can walk like they used to before my stroke!! Even last night I walked barefoot on the carpet - 10 times around our big bed!! This really allows my right leg/foot (& brain) to retrain themselves!! Tom was behind me every step of the way to act as support if I needed any!! I cannot believe I did 10 trips around the bed!! We are adding that to my list of daily therapies!!

And, I have other ideas to share with you - not just therapy, per se, but things that work as “therapy.” I will introduce my Cleaning (scrubbing, for example, or making the bed every morning which involves bending and stretching), Doing Laundry (including hanging & folding clothes fropm the dryer) & Doing Dishes.

Sometimes when I stop doing ALL the therapies, for example the leg therapies (such as the Chair Raise-Ups) we notice that my right leg shows tire & lack of coordination. That simply means I cannot stop any of these therapies/exercises AT ALL!!

I am also revisiting the exercises I did before I started my website.  I will add back those that are helpful & I will include them in Therapy Tuesdays!

One of the very important matters that I addressed in my earlier discharge from the hospital(s) that I want to address again is …

BRAIN SPECIFIC MATTERS - This is something I really need to focus on again - MY BRAIN!!  My short-term memory is getting better but has a way to go. My speech is getting much better - at least many peaple are telling me so. I can read & follow directions. I want to start really figuring out what "level" I am currenrly at & can get to.
What I did before that I will resume again now - (1) Reading Outloud Fast, (2) Face Exercises (on an app - I'll find it again), (3) do Lumosity (I'll find that again), and (4) do CT (another APP which we are buying again).  I will share each of these 4 with you in greater detail as I get more to share!

God Bless, Peg
“Take baby steps, and keep going.” -- (Quote - source unknown to me)





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INSTRUCTIONS

1.    Work on a floor that is even, straight and “bump” free. (Be able to move about 50-60 feet each way.)

2.    Lift hands onto handles of walker.

3.    Again, walk 50-60 feet each way - keeping feet straight. Be sure to keep hand firmly on the walker handle.

4.    Turn carefully. Alternate turning left and right during the exercise.

5.    Walk each direction at least 5 times.

6.    Let hands come off handles of walker slowly to your side.


Be sure to check out my Instagram posts at “poststrokepeg.” God Bless You, Peg

“Nothing is impossible, the word itself says "I'm possible!" - Audrey Hepburn

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The exercise I am introducing today is a repeat of an exercise I did soon after my release from the hospital(s). It addresses my affected side & works my ENTIRE ARM & HAND.

The reason I like this exercise is that it builds strength & mobility throughout my entire ARM & HAND. It really builds the muscle (memory) in my shoulder, all the way down to my fingers.  Like I’ve said many times before, many post-stroke persons are not limited by actual strength, but by the loss of muscle memory provided by some of the brain’s most elementary functions. Think of these exercises as brain games just as much as strength/mobility activities & you will be on your way to independence in no-time!

If you are just starting out - post-stroke - you will probably need someone to support your movement and help when necessary. As I have said before, even if you have reached the point of physical independence after your stroke, it is still nice to have someone supporting you emotionally and mentally through these exercises.

INSTRUCTIONS

1.    Work with a mat on the floor to provide cushion.

2.    Place your knees evenly beneath your hips & your hands evenly beneath your shoulders.

3.    Push up & down with as much weight pressing on the affected arm as possible (in my case, the right). When pushing down, bring your nose as close to the mat as possible. And when pushing up, push up as high as possible while keeping your feet & hands on mat.

4.    Repeat push-up process at least 10 times to start, gradually working your way up to 15, then 20, then 25 & really (if you’re up for it!) 50.

Be sure to check out my Instagram posts at “poststrokepeg.” God Bless You, Peg

“Have yourself a merry little Christmas.” -- as Judy Garland once said

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The exercise I am introducing today addresses my affected side & works my ENTIRE LEG & FOOT.  As I mentioned in my Daily Accomplishments Blog under “Getting To Know Me” (11/15/18), I am doing Chair Raise-Ups daily now to get my right leg to move up & down as much as possible. It also helps the foot to feel the flatness of the surface below it & the ankle to bend completely forward & backward. (Here’s what I said last month: In the time since my stroke, I have accomplished walking. I started out with a walker then a hemi-walker & then moved to a cane. Now at home I rarely use even a cane. I am really trying to firm up my thighs, balance & confidence. Being able to lift my feet onto the floor plank with the cane, at first, was quite an accomplishment, but to now raise my leg so my right foot can rest on a chair is simply remarkable!!)

The reason I like this exercise is that it builds strength and mobility throughout my entire LEG. It really builds the muscle (memory) in my thigh - and that is so important for my walking. Ask Tom - he always reminds when I start to walk to lift my right thigh up to the sky!!  Like I’ve said many times before, many post-stroke persons are not limited by actual strength, but by the loss of muscle memory provided by some of the brain’s most elementary functions. Think of these exercises as brain games just as much as strength/mobility activities & you will be on your way to independence in no-time!

If you are just starting out - post-stroke - you will probably need someone to support your movement and help when necessary. As I have said before, even if you have reached the point of physical independence after your stroke, it is still nice to have someone supporting you emotionally and mentally through these exercises.

INSTRUCTIONS

1.    Place a chair in a safe position for you - up against a wall for support. Opposite this make sure your unaffected arm can hold onto a counter for support. This is why I use the bathroom. BE SURE TO CHECK OUT MY PLACEMENTS IN THE VIDEO I HAVE POSTED on my INSTAGRAM at POSTSTROKEPEG.

2.    Lift the affected leg up to clear the chair (pad) & then set your foot down in the center of the chair.

3.    Make sure your foot is in the center of the chair. And make sure that you haven’t touched anything while bringing it up.

4.    “Lunge” forward to bend your leg completely & then straighten back up.

5.    Lower your leg from the chair (without touching the chair) & bring your foot back to the ground.

6.    Repeat 10 times when first starting this exercise, gradually working your way up to 15, then 20, then 25 and really (if you’re up for it!) 50.

Be sure to check out my Instagram at “poststrokepeg.” God Bless You, Peg

“The best preparation for tomorrow is doing your best today.” -- H. Jackson Brown, Jr.

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