Posted on: Nov 26, 2012 09:58 PM
Posted this in kick butt thread but thought it would be great for all. Super easy.
Ok girls, This could be done if you can't get exercise in. You probably could even do it in a public washroom,well, maybe not the small stall,but the big wheelchair stall! My MLD girl said TAI CHI exercises have been studied with lymphedema and are excellent to stimulate Lymphatics. This is the exercise she gave to me but I forgot about it. I think I will try to incorperate it into my busy schedule. On the bottom of the sheet is says PILLER, NB(2007) Lymphoedema Assemssment clinic- Flinders Medical Centre: Based on Clinical trial outcomes, Lymphology 2004 So the exercise given was studied in a trial. YEAH!
Starting here I will type word for word from the sheet she gave me:
This exercise will help improve lymph flow from your arms and help reduce the size of your arms.
Perform this exercise 5 times on each of 5 occasions per day (when you wake up, at lunch time, at aafternooon tea, after dinner and just before you go to bed).
It works best if you leave your sleeve on if you wear one.
The most important ones are when you wake up and when you go to bed as this will help clear accumlated fluids from your tummy and chest area and allow the lymph fluid to better drain from your arms.
How to perform the exercise
(it's a little like how you would welcome a friend-but slower)
1) Point your fingers towards your chest (breast bone)
2)Slowly open your arms out ( as you would welcome a friend)
3)While still breathing in open your arms out as much as possible and put your hands back as far as you can-ensuring that you stretch and tighten your muscle in your hands and forearms and upper arms.
4)Hold your arms like this (while still holding your breath) for 3-4 seconds
5) Relax your muscles of your hands and arms and while slowly breathing OUT as much as you can, return your arms to the postion as in point 1 where your fingers are again pointing towards your chest
6) The whole exercise shoud be done SLOWLY and each one should take about 10 seconds. REPEAT 5 times.
That was the instruction sheet she gave me. I might add that when you breathe out you could bend over and make your back like a letter "C." This would compress the air out and pump the lymphatic system deeper. Just like when Sherry Lebed hugs a beach ball and bends over and breathes out.
This exercise should be easy enough for those with limited abilities. Let me know if you are going to try it. Lets call it the TAI CHI BREATHER seeing that it had no formal name on the exercise sheet. Out of curiousity, I would like to know if it bothers anyones LE or improves flow.
I could see how this could be very relaxing and calm the nervous system if done slowly.Log in to post a reply
Posts 1 - 17 (17 total)
Nov 28, 2012 04:44 PM Blessings2011 wrote:
hugz4u - I learned to do deep breathing techniques in my Pain Management program. If you are a chronic shallow breather, you are not getting enough oxygenated blood to the muscles and tissues, which causes them to hurt more.
This "Tai Chi Breathing Technique" sounds like a nice addition!!! Thanks for posting...I'm printing it up now!
Nov 28, 2012 08:59 PM hugz4u wrote:
Blessings, That's me, shallow breather, got to practice more breathing. I have done tai chi breather 3 times today so far and two more sets to go but am extending too far back and am getting sore shoulders, Must remind myself that it is a gentle exercise and that my arm flexibility will come down the road. Off to do lebed opening now!
BREATHE! BREATHE! BREATHE!
Dec 2, 2012 09:44 PM, edited Dec 2, 2012 09:45 PM by hugz4u
Reporting in on the tai chi breather. I feel more relaxed and have been able to extend my arms back farther. It is a great chest opener too. Since some of us have no breasts or have had reconstruction this exercise will help you from having caving shoulders as it stretches your tight chest area out. Also it wakes up the sluggish lymph system.
So easy to do, did a set while waiting for DH to get into car.
Dec 2, 2012 11:30 PM Nitocris wrote:
Here is a video from the Haven (UK) with a Tai Chi sequence specially designed for breast cancer patients/survivors. The whole sequence takes about 15mn, but one can choose only one or two moves at a time, always accompanied with deep, relaxed breathing. Towards the end of the video, there is a move that looks like the one you described in your thread, except, the position is not held. It is a slow, continuous flow which helps relax body and mind. Feels so good...
Dec 2, 2012 11:42 PM hugz4u wrote:
Nitocris, Thanks for info, I can't seem to find the video to view.Where is it on the link?
I did a bit of qi gong a few years ago and loved how it made me feel so peaceful.This coming from a hyper person that I am is quite a thing to be said.
That website looks interesting, I'll poke around in it.
Dec 3, 2012 04:59 AM joyh1109 wrote:
hugz4u and Nitocris Do you mind if I share this with the exercise thread? There are several of us there that are dealing with LE and it would be good to share this with them.
Dec 3, 2012 07:39 AM, edited Dec 3, 2012 08:05 AM by Nitocris
Hugz4u, the link takes you directly on the page where the video is, then, just click on the arrow in the little window.
Joyh1109, of course you can post it in the exercise thread. Actually, I posted a thread last October about the Haven and their various vidoes. Here it is:
Have a good day
Dec 3, 2012 12:24 PM, edited Dec 3, 2012 12:32 PM by hugz4u
Joyh1109,Of course you can post in our threads. :)Us Lymphers are more than happy to have breast cancers survivors learn how to cope with and prevent LE. The more we can learn and contribute about this condition the more the medical field will be forced to deal with it. ( Were tired of being put on ignore). So please do drop in and of course we are always recruiting!
May I suggest, The Kick Butt thread. It is great for learning how to watch out for LE signs or manage them if you are a new or a experienced exerciser. I just might pop over to your thread to! I figure the more support we have the healthier we will be. Which thread are you on? Hopefully not the Marathon thread! I'm not quite there yet, maybe in 20 years! Oh.....but by then I'll be ancient and will have to crawl all 26 miles! :)
Oh and do let us know how the Tai chi breather goes! Getting out of bed now to do some and then the Lebed exercise opening ( helps drain lymph fluid) for15 minutes later. Walkies today to so no more lounging for me!
Nitocris, I couldn't load the video from my iPad, will get out the big guns (mac desktop)and try there.
Dec 3, 2012 02:13 PM joyh1109 wrote:
hugz4u and Nitocris Thanks! I will let the exercise thread know of these LE exercises. The thread is "Let's Post Our Daily Exercise" - a positive group of us that stay motivated and encourage each other to get out there and do what we can. We would love to see you there!
I've so far managed my mild LE through MLD technique. I was super lucky to learn this from a physical therapist trained in this technique, right after I had my BMX. But I had to beg my BS for a prescription for PT, he said that I really didn't need it! Although he is a fantastic BS, his knowledge of LE was sorely lacking, at least it was a year ago.
Also couldn't access thehaven video, will keep trying!
Dec 4, 2012 01:30 AM hugz4u wrote:
Am progressing with the tai chi breather, more flexible, Can't tell if it is helping LE as I have about zero swelling and no pain in arms or hand although I am classified stage 2. My back stings behind armpit and swells so we will see if it eliminates it. Yah it's truncal.
Dec 4, 2012 08:14 AM Nitocris wrote:
Carol, thank you. I am glad if these resources can help.
Hugz4u and Joy, I tried with my iphone too and I can't access the Tai Chi video either. Text and pictures are alright, but can't access any of the videos. No problem with my Mac.
Here is another breathing video: The Three-Part Breath - It is one among several Yoga breathing technics and works really well to stimulate movements in the trunk and thus promote lymphatic flow in that area.