Does anyone do exercises to maintain or improve their posture?
I'm only 60 and notice I am becoming increasingly round shouldered. I used to take pride in my good posture, but now with my rib and back pain I have trouble holding my stomach in. Lifting my arms over my head is difficult to hold for more than a few seconds. Being at high risk for fractures I'm not sure what is safe anymore. This is also interfering with my profession as a violinist.
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PeggyB - Name: Peggy B
- Who do you know with myeloma?: myself
- When were you/they diagnosed?: March 2014
- Age at diagnosis: 60
Re: Posture exercises - anyone doing them?
Hi Pegbb54, i am sorry to hear about your rib and back pain and your worries about posture.
Have you been to a physiotherapist to get some guidance for that? I know I have used 'thera bands', which are long stretchy synthetic strips, that can be held and used for gentle resistance stretches. I have had the the same problems as you, especially when my bones were very sore, and I was healing from fractures in my back.
Actually I found that because I sing in a choir, having good posture is really emphasized, as well as doing breathing exercises. I think that the singing has really helped me to be more aware of posture!
Have you been to a physiotherapist to get some guidance for that? I know I have used 'thera bands', which are long stretchy synthetic strips, that can be held and used for gentle resistance stretches. I have had the the same problems as you, especially when my bones were very sore, and I was healing from fractures in my back.
Actually I found that because I sing in a choir, having good posture is really emphasized, as well as doing breathing exercises. I think that the singing has really helped me to be more aware of posture!
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Nancy Shamanna - Name: Nancy Shamanna
- Who do you know with myeloma?: Self and others too
- When were you/they diagnosed?: July 2009
Re: Posture exercises - anyone doing them?
I also suggest that you get a referral to a physical therapist. I would look for one who is familiar with working with people who have cancer and/or osteoporosis. If you can also find one who works with musicians, that would be a bonus. There are many exercises that are not safe for us to do because of the bone lesions that many of us have. Using heavy weights, or exercise bands with high resistance, should be avoided. Also, any exercise that puts a rotation stress on the bone with resistance.
I have found that stretching to the point where I feel the stretch beginning, not maximum stretch, and holding it in that position for 90, or more, seconds helps to open up the system. Lying on your back with your arms outstretched to a 90 degree angle from your body will begin to open up the front of your chest and shoulders. You can follow this with push-ups from the wall concentrating on your shoulder blades coming together behind you as you push away from the wall.
I am a retired physical therapist with multiple myeloma who specialized in working with people with cancer.
Nancy in Phila
I have found that stretching to the point where I feel the stretch beginning, not maximum stretch, and holding it in that position for 90, or more, seconds helps to open up the system. Lying on your back with your arms outstretched to a 90 degree angle from your body will begin to open up the front of your chest and shoulders. You can follow this with push-ups from the wall concentrating on your shoulder blades coming together behind you as you push away from the wall.
I am a retired physical therapist with multiple myeloma who specialized in working with people with cancer.
Nancy in Phila
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NStewart - Name: Nancy Stewart
- Who do you know with myeloma?: self
- When were you/they diagnosed?: 3/08
- Age at diagnosis: 60
Re: Posture exercises - anyone doing them?
I too have similar issues and have worked over the past 21/2 years with a physical therapist specializing in myeloma, cancer, as well as osteoporosis.
In addition to the light theraband stretches, I use several isometric exercises for abs and back, water walking in a warm pool, and moving arms ( like a tin soldier) just below the point of discomfort.
Also, I see a Feldenkrais practitioner. This is a body movement therapy that is very gentle and non-intrusive and is very helpful. I am happy to go into more detail if you wish.
Good luck!!
In addition to the light theraband stretches, I use several isometric exercises for abs and back, water walking in a warm pool, and moving arms ( like a tin soldier) just below the point of discomfort.
Also, I see a Feldenkrais practitioner. This is a body movement therapy that is very gentle and non-intrusive and is very helpful. I am happy to go into more detail if you wish.
Good luck!!
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Bev Ripps
Re: Posture exercises - anyone doing them?
Please find the "Walk Tall" exercise book by Sara Meeks. I am a physical therapist whose husband has myeloma. Sara Meeks developed her program "The Meeks Method" to address osteopenia and osteoporosis diagnosed patients. Her book, "Walk Tall" is based upon the premise that a spine with bone loss (from any disease process) can be strong and flexible if we protect it as we exercise. If you're unable to find the book, please look her up on line! The book describes low repetition, site specific exercises that are designed to improve posture. I wish you well!
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rav4fan - Who do you know with myeloma?: Husband
- When were you/they diagnosed?: 1/1/2012
- Age at diagnosis: 56
Re: Posture exercises - anyone doing them?
My husband and I do a video exercise program entitled "Posture, Get it Straight!" He has significant kyphosis secondary to multiple compression fractures. It is a terrific video, and I heartily recommend it.
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Cwilkerson - Name: Catherine Wilkerson
- Who do you know with myeloma?: Husband
- When were you/they diagnosed?: December, 2013
- Age at diagnosis: 69
Re: Posture exercises - anyone doing them?
Thank you everyone for the great tips. I will check them all out, and be hopeful that I can regain some strength and stand tall. At my doctor's appointment today I was noticing older stooped women patients, and hoping that I can avoid that fate.
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Pegbb54
Re: Posture exercises - anyone doing them?
Has anyone read "Strong Women, Strong Bones" by Miriam E. Nelson and if so, how does it compare with the "Walk Tall" book by Sara Meeks?
I ask because somewhere around here I know I have the Strong Women book. I have asked my husband to look in the shed (aka The Bermuda Triangle) for it and in the meantime have requested it from my library.
I do not have any bone involvement with my myeloma but do have posture problems which are leading to foot tendon problems and an inability to hold myself upright when walking. After taking just a few steps, my body sinks into my waist and seems to "lock". Also, in the morning I awake with dreadful back and rib pains -- not helped at all by the extra steroid weight I am carrying.
I ask because somewhere around here I know I have the Strong Women book. I have asked my husband to look in the shed (aka The Bermuda Triangle) for it and in the meantime have requested it from my library.
I do not have any bone involvement with my myeloma but do have posture problems which are leading to foot tendon problems and an inability to hold myself upright when walking. After taking just a few steps, my body sinks into my waist and seems to "lock". Also, in the morning I awake with dreadful back and rib pains -- not helped at all by the extra steroid weight I am carrying.
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SusanMary - Name: Susan Brown
- Who do you know with myeloma?: Me
- When were you/they diagnosed?: Feb 1996
- Age at diagnosis: 47
8 posts
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