6 simple exercises to do lying down | Live well with blood cancer

6 simple exercises to do lying down | Live well with blood cancer


Hello there. My name is Lizzy and today I am joined
by Anthea and by Marion who are both living
with blood cancer. And we are going to take you
through some floor-based exercises that will help
to build strength and stamina and core stability. So these kind
of truncal muscles here which are really important for our posture and keeping
our spine nice and healthy. So there’s going to be
some modifications available. Marion will take you through
some slightly easier ones; Anthea might make you work
a little bit harder. We’re going to work
around eight repetitions of each exercise, but please just do what you feel
you’re able to do today, and just being aware that some days you’re going
to feel a bit different to other days. So just check in with your body
to how you’re feeling, and do what feels right,
right here, right now. Okay guys, you
ready to get going? All right, we’re going to bring
ourselves down onto our back. All right? Just come down
nice and carefully. That’s it, just rolling down
through the spine. Popping your head
onto a little rolled-up towel if that’s comfortable. And just bring the feet so they’re in a nice
comfortable position away so there’s no strain
through the back. So you kind of want to be able
to maybe just tickle your shoes with your fingers. All right. So knees up towards the sky. And I want you just to take
a nice big breath in, and as you do so I want you
to rock your hips forward so you create a little bit
of an arch in the lower back. Because we’re going to come
into a pelvic tilt. And then as we breathe out we’re
going to rock the pelvis back. And I want you to really
flatten your lower back onto the ground. So you’re really
feeling that contact. And just do a few more of those, inhaling, moving nice
and gently and slowly, and then exhaling. Feel your deep tummy
muscles engage to help lower your lower back
onto the ground. Let’s take another five. Breathing in, exhaling as you press
the lower back down. Feel that engagement
of your deep core muscles. Inhale deeply,
how’re you doing you two? Exhale, brilliant. Good, lovely, I think
we’ve got another four. Good. And press. And three. Good, and press down. So really getting
that nice, smooth rhythm. Last two. Squeeze. And then last one. And press down. Well done, fantastic. All right. So maybe just give
your hips a little wriggle, make sure your shoulders are
down, away from your ears. And we’re going to come
into our second exercise now, which is called
a bridge exercise. So it’s a little bit
of a kind of extension from what we’ve just done
from the pelvic tilt. So this really helps
to engage all the muscles in the back of the legs, and really gets
everything kind of moving as we roll up
to a shoulder bridge. So again, you don’t need
to go super high. Marion’s going to
keep it quite low. So follow Marion. Or you can come up
and follow Anthea. So we’re going to press
our feet into the floor, really get that connection. You’re going to take
a breath in. And as you breathe out I want
you to squeeze your bottom and push your hips
towards the sky. So really pushing the feet down, use the backs of your legs
and your buttocks. And use your tummy muscles. And then as we drop down
that’s one repetition. Exhale, squeeze your buttocks,
lovely, lift the hips. That’s two. And again, push. So your bottom takes a little
tiny touchdown on the ground, and you push straight back up. Use your feet, use the backs of your legs,
use your buttocks. Good, I think
we’ve got another four. There we go. Maybe five. Here we go. There we go. Everyone okay? Last three. Last two. Super. Last one. Maybe just hold
there for a moment, and then slowly, with care, just roll down the spine
one vertebrae at a time. And then just let
the tailbone release, and relax. Good, take a nice breath in,
and a nice breath out. Well done, excellent. Okay, so coming
into our third exercise, we’re going to do
some side knee rolls, okay? So we’re going to come
back down onto our backs, knees up towards the sky again. And plant the feet as they were. So rolling down nice
and carefully through the spine, drawing the heels not too close but ideally
underneath the knees. And what we’re going to do, for Marion, you’re just
going to gently take the arms a little bit wider, pressing the palms
down into the floor, and then we’re going
to let the knees roll towards the right hand side. Don’t let them drop
onto the floor. Use your core,
your tummy muscles, to come back up to centre. So you’re really using
these deep tummy muscles. And then we’re going to go
to the other side. Anthea’s going to make
it a little bit harder. She’s bringing her legs up
to a 90 degree angle. And she’s really using
her deep core muscles to control that movement, dropping down but not literally
dropping onto the floor, and then drawing them
back into centre. Good, lovely. How’re we doing? Fantastic, well done. Let’s do another four. There we go, and pull them back up, super. Rolling over, and coming
back to centre. Good, keeping it going. Let’s just see
how everyone’s getting on. Brilliant. So controlling that move
is really important. Dropping down as
well as it is coming up. So you’re really trying
to stabilise your centre, your core muscles. Fantastic, let’s do
another one each side, guys. Lovely. And squeeze to come back,
pause in the middle, last repetition. Fantastic, good. That’s eight repetitions done. Again, feel free to do more,
and modify as you need to. All right, so the next exercise
we’re going to do is, we’re going to be on our hands
and knees actually, so let’s get
everybody flipped over. So again, feel free
to pad your knees out with blankets or cushions
if they’re a little bit tender. Onto the ground. And then we’re going to stack
our wrists under our shoulders and our knees under our hips. And this is a wonderful exercise
to try and, again, really strengthen the muscles
around the spine, and the buttocks, the pelvis. All around the hips. So we’re going to push your
hands into the ground, nice. That’s it, brilliant. Making sure the knees
are hip-distance apart. And Marion’s just going
to practise by lifting one knee, and the opposite hand,
hovering and lowering. Without having too much movement
through the hips and the spine. And then she’s going
to alternate between each side. So we’re trying
not to let the hips swing and the spine change. Good, lovely. So just stick with that, Marion. Just doing your
eight repetitions. So four on each side. And then you can progress it so that you’re just tapping back
with one hand and one foot, but keeping your toes
and your fingers on the ground, but keeping everything
nice and still. So you’re really working
from deep inside your tummy. Otherwise you take it
one step further and you go where Anthea is and you start lifting the leg
and the hand together. And making sure you breathe. Don’t hold your breath. So, here we go. We reach, toes and fingers, and then we use the core muscles
to bring ourselves back. And again, trying not to put too
much weight through your arms. Try to use your core muscles
so that you’re not lowering too much into your hands
and your wrists. Good, let’s do one
more on each side. Fantastic. Bringing it back,
nice smooth breaths. Making sure we breathe
as we move. Good, lovely. Coming back. And then just
popping yourself back, if it’s okay,
on your knees. Hips onto your heels. Well done. Okay, everyone’s
doing all right? You’re still with me? Fantastic. Okay, so the next exercise
we’re going to do is for our back, all right? So it’s really important that we work the muscles
on the back of the body. So we’re going to
bring ourselves down so that we’re face
down onto the ground. So come down nice and easily,
nice and carefully. Lowering down. Fantastic. All right. So bringing the head down, maybe give your hips
a little bit of a wriggle. Just to ease things off. If you start to really feel
this exercise in your lower back you can place a little towel underneath the front
of your hips and it’ll just mean that there won’t be too much
pressure through the lower back. All right. So Anthea, if you can just reach
your arms nice and long. This is kind of what they
call a swimming exercise. So arms reach out,
legs reach long. Marion’s going to keep her arms
in a 90-degree angle, and so am I. And we’re going to focus
on squeezing our back muscles and gently lifting
our chest off the floor, with the shoulders. But the head stays neutral. So you’re looking down. And then we lower back down. And we fly the arms up, squeeze
shoulder blades together. And we gently lift the chest and the head away
from the ground. And we lower. Good, lovely. Keeping that going, everybody. Brilliant. And Anthea, as you can see, she’s lifted her chest
and her head off the ground, and she’s floating opposite leg,
opposite arm beautifully. Well done. Excellent. And Marion, if you’re keeping your arms
in that position, keep your head down,
that’s it, great. And you’re going
to squeeze the arms up. And slowly lower, well done, and let
the head come down. And again, let’s do another,
say, three repetitions. Brilliant. Keep the neck nice and long. And down. Well done. Last two. Fantastic. Brilliant. And then take it down,
excellent, well done. Okay, and then we’ve got
one more exercise that we’re going to do, which is called
the plank exercise. It’s fantastic for building
strength throughout your body. And we’re going to modify it,
we’re going to break it down, because it is quite
a difficult exercise to do. So we’re still going
to work the body, but a little bit gentler. So we’re going to bring
ourselves back down onto our front, and we’re going to have our elbows stacked
underneath our shoulders. How’re we doing guys? Yes, brilliant. Super. All right. And then what we’re going to do
is we’re just going to lift the pelvis away from the ground, and we’re going to come
onto our knees. And you can just tuck
your toes gently. And we’re just going
to hold this position for around 20 seconds or however long you feel
you can hold it for. It might just be
five seconds to begin with. Try not to let the hips
really drop and try not to stick the bottom too high. So think about drawing
the belly button up and in, and then push down
through the arms, and we’re just going to hold
here for another ten seconds. So, let’s see how we’re doing. Anthea’s gone
into a full plank, and as you can see she’s got really
beautiful alignment there. Excellent. Doesn’t matter if you come down,
Marion, that’s fine. When you get tired
you take a break, and that’s what’s
really important, okay? So if you need to just rest
your head down on your forehead, down onto the mat. Brilliant. And take your elbows wide,
and give your hips a wriggle. Let your head come down. There we go, brilliant. Okay, Anthea, knees down,
take a break. Well done. Great job. Okay, so again,
as with all the videos, do make sure that after this,
have a stretch, and have a bit of a cool down. But always see if you can add on a little bit
more each time and work that little bit harder. But great job.