My Medicated Mid-Life
My Medicated Life
I figured it out. I
want to someday wake up like those women in the mattress ads on TV. So full of
life and vigor, they boldly greet the day, challenging negativity with a
spewing bottle of champagne, or a run across town.
 |
| Simmons Beautyrest Commercial |
Opposed to how I receive
the morning, rolling into the fetal position, fearful of what will hurt worse.
I wish I could sit up tall giggling, leaping out of bed like Mikhail Baryshnikov,
now that’s a goal.
Instead, I look like some kind of cross between a peg legged pirate and
slug.
My mind
immediately filters to the day before, scouring what I did to make fill-in-the-blank
hurt, i.e. my shoulders, arms, back, you name it. I know I pulled something the
day before, and my muscles and joints remind me with a reckoning. No joke,
sometimes, it was something as simple as carrying in grocery bags, yoga poses,
or even moving unassuming household items around.
I try to remind
myself to perform at least gentle stretching exercises every day. Living with
RA and fibromyalgia make body movements critical and necessary to well-being. Taking
the time for a few stretches helps the ache the next day. Also, after I get out
of bed, moving around takes care of some of the pain as well. My balance is challenged
when I first get moving around, so, I take caution not to jump straight into
the shower, or try balance poses in yoga. J
If I have some
time between awakening and actually getting out of bed, I might take ibuprofen
or an NSAID, especially if I’ve had a rather busy day before. I don’t take pain
relievers/anti-inflammatory medications every day. Honestly, I want them to
continue working for me for a long time. I guess I’m afraid if I overuse them,
they will lose effectiveness.
Our bodies remind
us it’s essential to keep moving.
Try these simple
stretches I found on the RA website linked above:
Hand and wrist- Try
this exercise to both stretch and strengthen your wrists and fingers.
1. Start by making
a fist with your hand, then in one quick movement extend all fingers at once
out straight, with your fingers spread.
2. Retract your
fingers into a fist again.
3. Repeat this 5
times with each hand.
Shoulder and upper
back
This exercise can
be used to stretch and strengthen the muscles of your upper back and shoulders.
1. Start by
getting on your hands and knees on your exercise mat, with your face looking
down directly on the mat (keep your head and neck parallel to the mat). If you
have problems with your knees, you may place a folded towel or blanket below
your knees for extra cushion.
2. Gradually and
slowly reach your right arm out in front, keeping your arm parallel to the
floor and at the approximate level of your ear. Point your fingers straight
out.
3. Maintain this
position for a count of 5 and then return your arm slowly back down so that
your hand is back on the mat.
4. Repeat this 10
times for each arm (of course, you can do less to start, with the goal of
working up to 10).
Side of your body
This stretching
exercise focuses on the back muscles on the sides of your torso and is useful
if you are tight or stiff in this area and subject to spasms when you twist the
wrong way.
1. Start by
standing with your feet shoulder-width apart. Do not lock your knees. Stand
relaxed and upright.
2. Place your
right hand on your waist, above your hip, with your thumb toward the back and
index finger towards the front.
3. Reach your left
arm above your head, with your palm facing the right. Try to keep your shoulders
level.
4. Begin to bend
sideways to the right, bending from the waist. Allow your right hand to slide
gently down the outside of your thigh. Move in one plane while your left arm
reaches over your head and shoulders.
5. You should feel
a gentle stretch in your torso and down your left side. Remember to breathe and
hold the stretch for a count to 5.
6. Move slowly as
you return to the original upright position. Allow your left arm to drift down
to your side.
7. Reverse the
exercise for the other side of your body.
Hamstring
Use this stretch
to lengthen and loosen your hamstrings (the muscle oppositeyour thigh at the
back of your leg) while stretching your lower back.
1. Start by lying
on your back on your exercise mat, keeping your arms down at your sides. Flex
your knees (only partially) and place your feet flat on the mat. You may place
a rolled blanket under your knees if that makes you feel more comfortable.
2. Slowly bend
your right knee and lift it toward your torso until you can reach and clasp
your hands behind your hamstring. If you have difficulty reaching, you may use
a folded towel or yoga strap to reach around your upper leg.
3. Extend your
leg, keeping your foot pointed toward the ceiling. Try to straighten your leg.
If you can’t straighten it, loosen your grip on your thigh and don’t pull it so
close to your chest.
4. Once you’re
able to straighten your leg, hold for a count of 5.
5. Slowly and
gradually, lower your right leg and foot back down to the mat.
6. Repeat the
exercise with your left leg.
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