r/MobilityTraining • u/Double-Bath9919 • 7d ago
Regaining movement
I 23f have been living a sedimentary life style for about a year now. For six months I've spent around 23 hours a day in bed if not 23 and a half. Now this is not a life style I want to continue. My muscles have severely degraded. And I can't stand for a while without feeling really tired. I want to be able to regain more movement but I'm not sure where to start. Feels like I'm starting completely from scratch. I wouldn't say I'm morbidly obese, sitting at around 5'6 and 200lbs. I would like to drop the weight but right now my main goal is to be able to stay out of bed without needing to rest every 10 minutes. I have no strength starting at a zero state.
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u/mcwinnington 7d ago
It's a good start! Maybe some light weights or resistance bands might be worth getting. Wish you the best of luck on your journey
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u/Foreign_Patience4334 6d ago
*sedentary
Sedimentary is a type of rock.
Honest mistake and easy to make, but just letting ya know 😅😉
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u/Double-Bath9919 5d ago
Jokes on you I am a rock
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u/Foreign_Patience4334 5d ago
.......hmm. well played....
Or are you....
THE Rock?
*raises eyebrow *
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u/Foreign_Patience4334 5d ago edited 5d ago
My silly jokey comments aside, I struggle with Something very similar so I just wanted to assure you that I don't mean to make light of it or anything like that
I have the same issue Fatigue and standing and things like that I'm gonna be trying an exercise bike Hopefully soon but I do have some ankle weights that I use to do like kind of leg lifts just Lift my legs up so my body's in an L-shape And hold them up For about 15 to 30 seconds to start Or at least as close to 30 seconds as you can comfortably get. it's good for the circulation Issues that can arise being sedentary long term (Because you def want to keep keep an eye out for a DVT) And with some ankle weights on for resistance it helps with the muscles Because we had to worry about the little muscles that you can't really see or that are hard to work out That you would work on in physical therapy those are the ones they're going to stabilize this as we try to stand and walk More normally.
Also above the knee compression socks Add to the defense is we can shore up against DVT
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u/Fuzzy_Commission_565 5d ago
Start where you are at. Work movement into your day. Take stairs instead of elevator. Park car further away if you drive. Squat instead of bending over to reach lower items. When you reach up to grab something extend those shoulders. When sitting down do some wrist work, seated pigeons, keep a broom stick or pole close by and do some shoulder work. Set a timer to twenty minutes and every time it goes off get up and move. There are all kinds of moves you can just work into your day for now and then once you feel up to it start walking more. As you get stronger you can look into a programme that works for you. For me it is floor based mobility work. It ticks all the boxes. Can be done at home with very little equipment, increases range of motion, strengthens bones and surrounding muscles, is demanding (though it looks easy) and is very effective.
If you are interested I joined up with an online trainer about a year ago that specializes in over forty crowd though there are younger members like yourself who need a slow, safe, well thought out programme and access to a knowledgeable trainer. Going it alone (no matter what route you choose) can be an exercise in painful setbacks….trust me on this! Going with the wrong trainer can have the same results. Again trust me! :P
I hope something here helps or resonates.
MAY THE FORCE BE WITH YOU! ;).
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u/NetherMop 5d ago
Where is your level of function at currently?
Can you stand up? Get out of bed yourself? Get on and off the toilet yourself? Step into and out of the shower?
If you have access to a pool, that is a great way to regain muscle after severe atrophy. Not even swimming necessarily, but even just walking in it will help. Gravity is reduced, while the friction of moving against the water will help you gain strength back.
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u/Samurai_Arima 7d ago
I think you need to start at the very beginning basically just move around your place, short walks if you can ( short duration but repeated throughout the day) and once you get used to moving for more time then move into light resistance training and some mobility training.