Having a stroke can damage the parts of the brain that help keep balance, leaving some people having a hard time learning to walk again. Problems with balance can mean people are more likely to fall and injure themselves – this being more than just an annoyance and uncomfortable feeling that interferes with their quality of life. It also raises the risk of debilitation and the possibility of fatal falls.

Tai Chi Chuan may help you with these problems. Tai chi Chuan is an inner and highly spiritual ancient Chinese martial art, practiced for integrating body, mind and spirit. According to the philosophy behind the practice, the slow, fluid postures and sequential movements of tai chi focus our concentration while gently working muscles; therefore promoting mind and body calmness and health.

Not surprisingly, modern-day scientists are backing up these ancient claims. Earlier research performed in 2006 by the University of Michigan has previously shown that Tai Chi can improve balance and reduce falls among healthy elders. More recently, researchers at the University of Illinois in Chicago (UIC) have endorsed Tai Chi is a drug-free way to treat these stroke-caused balance problems.

It was in Hong Kong where the study was held, that Mrs. Hui-Chan, professor and head of physical therapy of UIC, and her colleagues decided to try proving that Tai Chi would help stroke survivors. 136 persons who had suffered a stroke more than six months earlier participated in the study. They were put into 2 groups: One practiced breathing, stretching and other exercises that included sitting and walking; the other one, which was the Tai Chi group, practiced a simplified form of this ancient martial art consisting of coordinated movements of the head, trunk and limbs that required concentration and attention to balance. At the end of the 12 weeks study, all the participants were given several balance tests. Both groups performed about the same on a test which involved the ability to stand, walk and sit back down. However, when it came to testing the ability of maintaining balance, like shifting weight, leaning in different directions and standing on moving surfaces… the Tai Chi practicing group clearly showed a significant better performance than the control group did. This study also showed that, in addition to improving balance, Tai Chi improves strength and cardiovascular fitness too.

These results of the research have been published in the January issues of Neurorehabilitation and Neural Repair magazines.

Generally speaking, Tai Chi is a quite beneficial exercise activity for stroke survivors, which is considered low-cost because no equipment and few facilities are needed. What’s more, Tai Chi classes can give seniors opportunities for healthy group interactions that help prevent social isolation, too. We invite you to find out whether there are any Tai Chi classes in your area, and you can also speak to an instructor to ask whether the type of Tai Chi they teach is suitable for people who’ve had a stroke in order to practice movements that will be the most suitable for you.

No doubt, Tai Chi is getting more and more interest from health authorities. The NIH’s National Centre for Complementary and Alternative Medicine (NCCAM) is currently sponsoring studies to find out more about Tai Chi’s benefits, how it works, and diseases and conditions for which it may be most helpful.

Sources:

ScienceDaily.com

Stroke Rehabilitation Journal

In last month’s newsletter we introduced some exercises for those who have been mildly affected by stroke. If you were moderately affected by stroke, we may have your attention in this time. You many use a wheelchair most of the time, you are probably able to walk, with the aid of another person or by using a walking aid. When walking, you may “lead” with the unaffected side, leaving the other side behind. Therefore, often balance problems and difficulty shifting weights toward the affected side appear.

The purpose of this exercise program is to:

* Promote flexibility and relaxation of muscles on the affected side
* Help return to more normal movement
* Improve balance and coordination
* Decrease pain and stiffness
* Maintain range of motion in the affected arm and leg

Before beginning with these exercises, please be ensured that your clothing will not restrict movements. It is not necessary to wear shorts such as shown in the illustrations, leisure clothing such as sweat suits or jogging suits is appropriate.

Exercise 1: To enhance shoulder motion and possibly prevent shoulder pain
To enhance shoulder motion and possibly prevent shoulder pain: Lie on your back on a firm bed, and interlace your fingers with your hands resting on your stomach. Slowly raise your arms to shoulder level, keeping your elbows straight. At last, return your hands to resting position on your stomach.

Another similar exercise will help you to maintain shoulder motion, especially for someone who has difficulty rolling over in bed. While raising your hand and straightening your elbows, slowly move your hands to one side and then the other.

Exercise 2: To promote motion in the pelvis, hip and knee

Lie on your back on a firm bed and keep your interlaced fingers resting on your stomach. Bend your knees and put your feet flat on the bed. Holding your knees tightly together and slowly move them as far to the right as possible, return to the centre and repeat it by moving them to the left.

Exercise 3: In this exercise, movements needed to rise from a sitting position

Sit on a firm chair that has been placed against the wall to prevent slipping. Interlace your fingers; reach forward with your hands. With your feet slightly apart and your hips at the edge of the seat, lean forward, lifting your hips up slightly from the seat, then slowly return to sitting.

An important thing is to take your time when you exercise. Don’t rush the movements or strain to complete them. If the pain occurs, move only to the point where it begins to hurt. If the pain continues, don’t do this exercise.

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

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

Exercising is not only one of the keys to healthy life; it also helps prevent heart disease and lowers stroke risks. Indeed, inactivity is a major risk factor for developing coronary artery disease and it can also lead to high blood pressure, cholesterol and diabetes. Exercising 30 to 40 minutes at least 3 to 4 times a week reduces blood pressure, raises “good cholesterol” and helps regulate insulin requirements. Bring physical activity into your daily life!

Daily physical activity does not require a lot of time, but it benefits your body a lot. It does not mean you have to undergo intensive tough fitness programs but only get used to introducing soft activities in your daily life: chance is, you will not even notice you are exercising!Why not start by exercising at home? It allows your children to see you being active, which sets a good example for them. The best part is that you can combine exercise with other activities.

Try these tips:

• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
• Walk or bike to the corner store instead of driving.
• Housework is an exercise too!
• Work in the garden or mow the grass. Do not cheat: using a riding mower doesn’t count! Rake leaves, prune, dig and pick up trash.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route.
• When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Stand up while talking on the telephone.
• Walk the dog and play with him.

Activities with family and friends are also a great way for you to exercise without noticing. Enjoy recreational activities and take good care of your health at the same time. Do not hesitate to look for opportunities such as these to be active and have fun at the same time:

• Plan family outings and vacations that include physical activity (strolling, hiking, swimming, etc.)
• See the sights in new cities by walking, jogging or bicycling.
• Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
• Play your favorite music while exercising: that will motivate you.
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• Join a recreational club that emphasizes physical activity.
• At a picnic, join in on badminton instead of croquet.

Make up other activities that correspond to your daily life and likes and introduce easy exercising in your life! Do not hesitate to share your tips with your family and friends.

 

 

Sources:

Texas Heart Institute

Americanheart.org

National Stroke Association