“Each morning I wake up …”. Go ahead and sing, I know you want to!
For the record, I don’t put on my make-up. Haven’t done that in decades. That whole process exhausts me in just minutes. Besides, with my flawless Nivea skin, I don’t need it. But I digress.
Many among us, of a certain age, find sleep elusive and getting up in the morning a pain, figuratively and literally. I’m thankful that I do manage to get very good rests; an adjustable bed with massage that I’m able to elevate at the legs assist me in two significant ways — elevating the foot of the bed contributes to better cardiac flow and reduced fluid retention in the ankles and feet. Having the head of the bed raised a bit allows me to turn myself more efficiently. Shifting/turning while lying prone is a challenge for those of us with CP who have moderate/sufficient movement for functions of daily living but lack in other areas that require a greater range of motion. We tend to wear out joints and stress muscles more quickly because we’re over-compensating for deficits. Post-impairment syndrome is a term used to describe aging with cerebral palsy and the impact of growing old on bodies impacted by this particular neurological disorder that affects movement/ambulation.
When I was a child, I was exercised several times a day; legs were massaged morning and evening. My late father, a doctor, based on observing me and my movement disorder decided to forego the usual protocols of medications for spasticity or pain management. Growth spurts were part of all children’s experience. I would be no different. There’d be no need to ‘medicate’ it. Today, I do not medicate to manage CP.
In these times of social isolation many persons with disability are finding it challenging to keep up with routines of self-care. Purposeful movement has been part of my daily routine my entire life. I’m of the ‘use it or lose it’ school and as I aged, I simply modified how I did things, from meal prep to house cleaning to an exercise regimen in keeping with my physical abilities as they changed with age.
One exercise that I do faithfully is spine stretching; first thing in the morning. Folks of a certain age should never get out of bed quickly as, without warning, a dizzy spell can crest over you and a loss of consciousness may result. It happened to my brother-in-law. Good rule of thumb — upon waking, sit on the side of the bed for 5 minutes before standing. Before you actually do get on your feet, take the opportunity while still sitting to bend over, reach hands, palms outstretched, to the floor. Stretch, stretch, stretch! Then, slowly assume the full sitting position. Repeat a few times to loosen up the spine. You may find that you may not need your usual morning dose of pain management medication as the spine isn’t ouchie after the stretching. Then, stand up, get up and GO! You’re ready to start your day.
Most falls occur during the day, particularly in and around the home, when we might be rushing to get things done. Don’t do that! Slow down. I find myself doing just that; having a sit mid morning or mid afternoon to do another round of spine stretching exercises. It really is amazing how effective that is. What many who have made it part of their regimen will tell you is that it’s reduce dependence on pain medication; if it doesn’t hurt, no need to medicate/sedate. Consult with your physician about any plans reduce daily medications, though most may welcome your proactive decision. After all, stretching/movement is widely viewed as one of the best pain reduction treatments that can be safely done in the seated position. Adjust as mobility allows for more bang for the buck. Stepping up daily movement also contributes to an improved mood/outlook. If people are taking medications for depression/anxiety, they might also find that exercise has improved their status in that regard, as well.
There are lots of televised exercise programs that may be appropriate for the senior who wants to maintain muscle tone; chair yoga has become popular and can be safely done, providing a range of benefits that reduce pain to concurrently reduce reliance on medications. With access to care being impacted by COVID, it’s vital that everyone be mindful of how they move about to ensure safety in and around the home.
Make sitting and stretching at the side of your bed part of your daily start up!
Carla MacInnis Rockwell is a freelance writer and disability rights advocate living outside Fredericton, NB with Miss Lexie, a rambunctious Maltese and Mr. Malcolm, the boisterous Havanese. She can be reached via email at CARLA MACINNIS ROCKWELL
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