What exercises and what work out are the best suited for people with disabilities?
Having tried many methods, I can safely say that the choice of methods, systems and equipment are entirely individual. In every case, we need a strategy and a system. There are a lot of good strategies.
The method of Professor K. A. Semenova is one of the most famous in the world. Professor K.A. Semenova was a pioneer in the treatment of patients with cerebral palsy in the former Soviet Union. She opened the first center for children with cerebral palsy in Moscow. I am grateful to God that for some time I was admitted for observation to this center.
Now, I use multiple systems. I can do some exercises from different systems during one workout. For example, breathing exercises and some exercises from the system of yoga, is exercises for relaxation. I listen to my body all the time. I can sing, dance, embroider and do exercises without any system, play by ear.
I love to walk on the beach or in the woods. It gives me energy. Every move and exercise for us is health and life. Even when we wash hands or take a shower, we exercise our muscles. I believe that to move is to live, but excessive weight, inactivity, sitting in one place are the enemies of our health.
1a. Stand, we raise our hands up, to inhale. We lower hands towards sides, exhale.
1b. Stand, we chop wood. Raises his hands up, let go sharply downward, leaning his whole body. In this case, we say “Huh.”
1c. Breathe in and lean forward and exhale with the sound “sh”.
1d. Take a deep breath and exhale with the sound “a”.
1e. Repeat the first exercise.
- Warming up the muscles
2a. Lying on your back, we start to lift the leg forward, backward, right, and left 20 times. Then rotate your foot in a circular motion 20 – 30 times.
2b. Lying on the back, tense the muscles of the whole body with great force and then abruptly release them. This is what we are doing several times.
2c. Lying on your back, bend one leg, with both hands pulling the leg to the head and gently return the foot in the starting position. Repeat with the second leg. 10 times each leg.
2d. Lay flat on your back, put your hands around your knees, and bring knees up against chest. Rocking in a back and forth motion. Repeat several times a day.
3a. Lay flat on the stomach, lock hands in front of you and rise at the same time with legs to get a “boat” pose. Repeat 10-20 times.
3b. Lay flat on the stomach; we link hands under the chin. We raise arms and legs at the same time. This exercise is called the “airplane”.
3c. Lay flat on the stomach, put hands on the sides of the body, with the chin to the floor. At the same time raise the arms, legs and head, pulling them back. Repeat 10-20 times. This exercise is called the Swallow.
3d. Lay flat on the stomach, grab your toes and then raise them up. This exercise is called a “basket”. This exercise is very difficult. So you try to do this once. If you are able to the repeat 5-10 times.
3e. Relaxation. Lying on the stomach, try to relax and lie down for a minute.
4a. Lying on your back, raise legs alternately 10 – 20 times.
4b. Lying on your back, raise two legs together, and put them both down. 30 – 50 times.
4c. Lying on your back, raise the upper part of your body at 90 degrees. Then slowly lie down back on the floor. You can do this exercise with somebody’s help. Starting from 10 times.
4d. Lying flat on your back, we alternate legs to the sides at 90 degrees.
20 – 40 times each leg. Why do I suggest this exercise lying down? Not all people have a good balance.
4e. “Bikes”. Lying on your back, we rise up and pretend that you ride a bicycle that is making circular motion with your feet alternately. 4 – 5 minutes.
4f. Lying on your back, we bend our knees, keep the feet on the floor, then raise the lower back up, make “a bridge”, then lay back on the floor. We have to practice tensing the lower back, and strengthen all the muscles of the back. We are doing this exercise 10 – 20 times.
Put on beautiful and melodic music, and lie down in the position you wish. Close your eyes relax your body and listen to the music, imagining something good or thinking about something good. 5-10 minutes.