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The following is from an article written by Walt Kilcullen, a staff member of the Stroke Network's Newsletter which, unfortunately, has discontinued their monthly newsletters. This article was first posted in September 2011 and again in June 2014.
The StrokeNetwork itself still exists and is an excellent resource for stroke survivors and caregivers. you may join them at: http://www.strokenetwork.org/
If you have any questions about this article you may contact Walt at: at wkilcullenstrokenetwork.org
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I started writing an article on fitness after a stroke and discovered there is a wealth of information out there giving great advice on keeping fit with exercise. I had almost completed the article when a member of my support group introduced me to adaptive yoga for people with disabilities. I began reading about this and realized that it would be better if I could see an adaptive yoga class in action. So last week, that is what I did.
If you have any questions about this article you may contact Walt at: at wkilcullenstrokenetwork.org
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Yoga for Stroke Survivors
By Walt Kilcullen
I started writing an article on fitness after a stroke and discovered there is a wealth of information out there giving great advice on keeping fit with exercise. I had almost completed the article when a member of my support group introduced me to adaptive yoga for people with disabilities. I began reading about this and realized that it would be better if I could see an adaptive yoga class in action. So last week, that is what I did.
The class was instructed by Della Moses Walker who was
trained specifically to teach
adaptive yoga at the Wellness
and Enrichment Center in West
Orange, New Jersey.
Many of the participants were
stroke survivors. The emphasis was on the individual. The pace for progress was slow so that each individual could advance at his own pace.
Della emphasized the following:
- Yoga is a mind body connection.
- Yoga with meditation yields relaxation of the mind and body.
- Breathing in yoga is an important element for relaxation and concentration.
- Adaptive yoga is designed to fit individual ability.
- Yoga and meditation can be done independently, but it is far more beneficial if they are done together.
John McClain then led the classto meditation. We all spent
about fifteen minutes meditating
under John’s direction. He
showed us how meditation
relieves tension, helps you to
find peace, creates relaxation,
and puts your mind in a natural
state.
Two common problems for stroke survivors are balance and
weakness affecting an arm, a leg, or both. The yoga instructor
circulated and gave instruction to each participant as needed. Some
students were able to sit on the floor as a regular yoga class would
begin. Others were able to lie on a mat. Some were able to stand
holding on to the back of a chair, while others sat in chairs.
In yoga, there are many yoga poses (specific positions) that the
instructor uses. The goal is to improve balance, strength,
flexibility, mobility, and to create an environment of relaxation
through breathing techniques. Following are examples of exercises
for chair yoga taken from Shirley Marotta,
Chair Yoga
Forward Bend – eases tension in the upper
back and neck. Breathe in and out as you
bend forward. Let your head and arms hang
over your knees. Relax into the position and
hold for a few seconds and keep breathing.
Breathe in as you slowly come back to a
seated position.
Spiral Twist – increases circulation andflexibility in the spine. Sit facing forward
placing your left hand on the outside of your
right knee. Place the opposite arm over the
back of the chair. Breathe in and breathe
out as you twist your body to the right.
Turn your head as well. Push against your knee with your hand. Breathe normally and hold that position. Release slowly and come back to facing forward. Repeat on the opposite side if you are able.
column, improves respiration, and reduces
waistline.Sit facing forward with feet slightly
apart, breathe in, and raise your arms out to both
sides.
Breathe out and bend to the left, reaching toward the floor with your left hand and your right hand pointing toward the ceiling. Breathe in and come back to the starting position. Repeat with the right side.
Knee Squeeze – relaxes lower back, improves digestion and respiration. Breathe out and breathe in and put both hands around the front of your knee. Pull your left knee to your chest while holding in your breath. Lower your head to your knee and hold for a few seconds. Then release slowly while breathing out. Repeat on your right side.
Leg Lifts – strengthens legs and lower back, andimproves circulation to your legs and feet. Sit
and hold each side of the chair for balance.
Breathe out and breathe in as you lift
straightened left leg and flex your foot. Hold for
a few seconds and then slowly breathe out while
lowering your leg. Repeat with your right leg.
Sun Pose – improves circulation to your head,massages internal organs, and limbers your
spine and hips. Sit back in the chair with legs
apart and arms by your side.
Breathe out completely then breathe in and
with a sweeping motion bring your arms up
over your head. Look up and stretch. Breathe
out while bending forward between your legs
and if possible, put your palms on the floor.
Slowly breathe in while rising back up with
your arms over your head again, then lower your arms to the side.
Although the above chair exercises are beneficial, they are no
substitute for adaptive yoga classes because the instructor will
pattern your exercises to meet your individual abilities and needs.
You can find out where you can participate in adaptive yoga
classes through the closest rehabilitation hospital. You may also see
if anyone in the local support group knows of such a program.
There are also two sources you may want to consider. The first is a
video called, Yoga: Renewal of Life (no longer available at this site), by the Rocky Mountain Stroke Center. Second is a book, Recovery Yoga: A Practical Guide For Chronically Ill, Injured, and Post Operative People by Sam Dworkis.
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Copyright @September 2011
The Stroke Network, Inc.
P.O. Box 492 Abingdon, Maryland 21009
All rights reserved.
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