Several important factors underscore the potential value of exercise training and physical activity in stroke survivors. Studies have demonstrated the trainability of stroke survivors and documented beneficial physiological, psychological, sensorimotor, strength, endurance and functional effects of various types of exercises. Unfortunately, stroke remains a leading cause of long-term disability. Consequently, stroke survivors are often deconditioned and predisposed to a sedentary lifestyle that limits performance of activities of daily living.

Appropriate exercise does not only help you in the post stroke period, but can also cut stroke risk as a preventive method. Researchers found that as exercise levels increased, stroke risk decreased even after controlling for diet, smoking, high blood pressure, and other risks. Those who exercised the most had half the risk of ischemic stroke (the kind caused by a blockage of an artery to the brain) as the least active.

Walking, bending and stretching are forms of exercise that can help strengthen your body and keep it flexible. A simple activity like sweeping the floor can be undertaken every day. In these two editions of newsletter, we will give you some tips to get you started. We will introduce you to two exercise programs in the following paragraphs. Firstly what we will present is for the person whose physical abilities have been mildly affected by the stroke. In the next issue we are going to talk about exercises for those with greater limitations. The exercises may be performed alone if you are able to do so safely. However, for many stroke survivors, it is advisable to have someone standing beside while an exercise session is in progress.

Exercise 1: To strengthen the muscles which stabilize the shoulder

Lie on your back with your arms resting at your sides. Keeping your elbow straight, lift your affected arm to shoulder level with your hand pointing to the ceiling, then raise your hand toward the ceiling, lifting your shoulder blade from the floor.There is a variation to strengthen the muscles which straighten the elbow: stay in the same position and put a rolled towel under the affected elbow.

Bend the elbow and move your hand up toward your shoulder while always keeping your elbow resting on the towel. Hold for a few seconds, and then straighten your elbow and hold. Slowly repeat the reaching motion several times, remember to lower your arm to rest by your side.

Exercise 2: To improve hip control in preparation for walking activities:

Lie on your back, start with your unaffected leg flat on the floor and your affected leg bent. Lift your affected foot and cross your affected leg over the other leg, lift the affected foot and uncross, then resume the cross motion. Please repeat the crossing and un-crossing motion several times.

Exercise 3: To enhance hip and knee control

Start with your knees bent, feet resting on the floor. Slowly slide the heel of your affected leg down so that the leg straightens. Slowly bring the heel of your affected leg along the floor, returning to the starting position. Keep your heel in contact with the floor throughout the exercise. Taking off the shoes during this exercise is recommended as your foot will slide more smoothly.

Fatigue while exercising is to be expected. You will have good and bad days like everyone else. Certainly these programs can be modified to accommodate for fatigue or other conditions. However, it may be necessary to tolerate some discomfort to make progress.

Sources:
Circulation Journal of the American heart Association
National stroke association