Thank you Kate of SCD Facebook page for a very inspirational idea. We were discussing training methods and we did an info swop, as you do about web resources . So Kate mentioned 52 ways to get off the floor,of course this gave me a lightbulb moment. If for a moment we revisit some of the general advice we find the latest research suggests yet agin graded exercise above adaptive pacing, see Telegraph article below.
However clinical experience indeed expertise tells me that Graded Exercise can be a case of too much too soon, and borrowing a page from my ‘sports therapy’ book I would say one of the problems you have is also with the type of exercise , the paper above doesn’t really appreciate the fact that exercise covers a wide range of activity , from walking to circuit training and weight training and also what about sports participation? A more rational and real world solution outside of the stats and figures of selective (apparently universally representative!) populations is to begin with daily activities around the home or office supported by regular stretching. Immobility may only serve to create muscle tensions which create uneven points of leverage through main areas like the hip joints, this in itself is a pain producing mechanism, given the sensitivity of the ‘ME Brain this may produce a never ending cycle of feedback affecting not just pain but producing more fatigue and asocciated ME/CFS symptomology. Once this has been achieved then very slowly mobility/oscillatory exercises and gradual-graded exercise.
Any way back to joyful Kate!! , 52 ways to get off the floor is basically what it says on the tin, 52 inventive ways to get up off the floor W http://breakingmuscle.com/strength-conditioning/take-the-stand-up-challenge-52-ways-to-get-up-off-the-floor when I first started in osteopathy there were many tests for all kinds of conditions which we learned off rote for,the final exam which passed us as Osteopaths , however there are your own personal tests that become part of experience; if I suspect a change in bone integrity of the spine when the client arrives in pain , one of the most noticeable facts is the inability to move their own body weight around, eg get up,off the floor. In the execution of what seems to be a very simple activity we use many muscles and move body weight through different angles and levels of stress and strain , this makes it an appropriate exercise method.
So with crazy – creative thoughts this may be an important fun and useful way of combining daily activity with stretch ,my advice regarding a probable regime would be:
Bed to chair
Standing for set time periods
Sitting up,in bed set periods
Lying on floor moving to standing
Same as above from different angles
As progression increased the tonic postural muscles would get strong again without necessarily being made to move through fixed ranges and directions as dictated by ‘callisthenics and weights’ or Pilates which mistakedly may be adopted as part of the recovery programme .
A fun way perhaps but really what I’m saying is at first keep it as natural as possible using daily movements , have confidence that its building up,fibres , stretch muscles and articulate the joints though gentle oscillatory exercises. As always mail me I’m always on hand for advice . Ps thanks Kate .