In addition to short walks a couple of times a day, can you do seated exercises? Is it safe and semi-comfortable to sit in a chair and do leg raises? Can you stand on one leg and do balance exercises while holding onto a bar (or chair) for balance? Is it practical to do squats?
Can you write a list of things you can do with your lower body while your upper body is recovering? Can you stretch your neck side to side? (Maybe not!) Can you sit on the floor and lean forward to stretch your calves? Can you do calf raises while standing?
I suppose that sit-ups and core work is not practical, but can you stand, then bend side to side without it being too painful?
Obviously, I have never had a broken arm and shoulder so I don't really know how painful and awful it is. But while you are recovering, you can consider what other body parts you can be trying to move. Maybe you can squeeze your glutes while sitting to strengthen and tighten your "tush."
Are there any exercising on the SP video "sitting exercises" for limited mobility persons that might work for you?
If one idea here is a new one, and works for you, then it was worth taking the time to write! I hope you recover timely. Be careful and get the rest you require. I am so sorry that you have to go through this hardship. Take care....
Hi Heather Thanks for your input to my problem and I'm still planning to do short walks every day. Maybe just 10 minutes at a time. It has been about five weeks since I fell and injured myself and I've seen a therapist....one for the arm and another for diagnosing any balance issues. I have my last doctor visit scheduled next week and will ask the doctor his advice. I'd really like to get into another rehab program...perhaps water exercises but whatever the doctor recommends. I won't give up but I'm definitely off track for awhile. Will focus more on the diet and nutrition....lots of protein and less fats. Have gained a couple pounds since this accident. Wish you well on your journey also as spraine ankles are no fun either. Let me know how you're coming along with your healing too. Again, thanks for writing as it encourages me.
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In short: You don't. ;)
Without a physical therapist's guidance, you do not exercise with severe injuries of this nature. If you have your doctor's clearance to go walking (you did ask, didn't you?) then that is all I would recommend. You need to talk to your doctor about what you're allowed to do, and then if necessary, talk to a PT on how to do it.
Give your body time to heal and recover. You can get back to where you were later. I know how frustrating it is to nurse an injury and want to get back to it (I'm uttering foul insults at my sprained ankle myself) but taking care of yourself is critical. Doing too much, too soon can delay your recovery, or worse... exacerbate your injury!
Anyone have any groovy ideas to exercise while nursing a broken arm and shoulder? I'm doing therapeutic exercises for the arm but since it's so painful....wow....not able to do much stretching, exercising etc. So far, all I've managed to do is short walks. Any ideas or anyone had to deal with this problem in their life?