Struggling with limited mobility due to cerebral palsy? Learn about exercises that can help improve it.
Cerebral palsy (CP) is a common neurological disorder that affects millions of people in India. The physical effects of CP can cause limitations to movement and coordination, making it difficult for you to perform everyday activities.
In this condition exercising is difficult, too, as it requires special support and guidance. But with the right exercises, you can enhance strength, flexibility, coordination, and balance.
To help you out we have prepared a list of the top 15 effective exercises for people living with cerebral palsy.
But before we get there let us take a look at:
What is Cerebral Palsy?
Cerebral palsy is a neurological disorder that affects the coordination and movement of muscles. It is caused by abnormal brain development, often occurring before or during birth.
People with CP may experience muscle tightness, difficulties with balance and coordination, impaired speech, limb weakness, and/or learning disabilities.
Learn more about Cerebral Palsy here…
Benefits of Exercising for People with Cerebral Palsy
Exercising can be beneficial to people living with cerebral palsy in various ways.
Regular physical activity helps to improve strength, flexibility, mobility, joint range of motion, balance, and coordination. In addition to this exercise can help build an individual’s self-confidence as well as their overall sense of wellbeing.
Check out what Causes Cerebral Palsy here…
Guidelines to Follow Before Starting an Exercise Program
Below are the general guidelines to follow before starting an exercise program for people living with cerebral palsy:
1. Consult a doctor or physical therapist:
It is always important to consult with a medical professional before starting any type of exercise program. This can help to ensure that the exercises are safe for the individual and specifically tailored to their individual needs.
2. Set realistic goals:
When setting out an exercise plan, it is essential to set realistic and achievable goals. This can help motivate individuals as they work towards their objectives and reduce the risk of them becoming overwhelmed or frustrated. It is important to take into consideration any physical or cognitive limitations that the person may have and adjust the exercises accordingly.
3. Warm-up:
Include a warm-up before any physical activity. This helps to prepare the body for exercise, reduce muscle stiffness, and increase blood flow. Additionally, it will help reduce the risk of injury.
Check out the Best Cerebral Palsy Treatment in India right here…
Top 15 Exercises for People Living with Cerebral Palsy
Let us see what exercises are beneficial for people living with cerebral palsy:
1. Range-of-Motion Exercises:
Range-of-motion (ROM) exercises help to increase flexibility and improve joint mobility. This type of exercise can be performed in various positions, such as sitting or lying down.
It’s important to work with a physical therapist to ensure correct posture and technique while doing these exercises. ROM exercises involve gently moving the body in a controlled manner, such as rotating the wrists or ankles.
2. Strength Training Exercises:
Strength-training exercises help to build muscle strength and endurance. These exercises involve using body weight, weights, or resistance bands to perform specific movements.
The types of movements can vary depending on the individual’s needs and abilities. Examples include squats, bridges, and push-ups. Strength training is also beneficial as it helps to improve balance and coordination.
3. Aerobic Exercises:
Aerobic exercises help to improve cardiovascular fitness and respiratory function. These types of exercises involve repetitive movements, such as walking or jumping jacks, performed at a moderate intensity for 15-20 minutes.
The intensity of the exercise can be increased over time by either increasing the duration or speed. This type of exercise is beneficial as it helps to strengthen the heart and improve oxygen delivery throughout the body.
4. Joint Rotations:
Joint rotation exercises help to improve range-of-motion and flexibility. These exercises involve gently rotating the joints in a controlled manner, such as rotating the wrists or ankles.
It is important to work with a physical therapist to ensure correct posture and technique while doing these exercises. Joint rotations can be done either sitting or standing, depending on the individual’s needs.
To clarify, you should rotate your wrists, elbows, shoulders, ankles, knees, and hips. Start by rotating them in one direction a few times and then switch to the opposite direction. This will help alleviate stiffness and improve blood circulation.
5. Calf Stretch:
It’s common for people with cerebral palsy to have muscle spasms in their calves, which can cause toe-walking and other abnormal walking patterns. To stretch tight calves, stand facing a wall and take a big step back with one leg.
Bend the front leg and raise the heel of the back leg. Use the wall for support, and slowly lower the raised heel. Hold the stretch for 20-30 seconds, then you can switch legs.
6. Hamstring Stretch:
Hamstring stretches help to improve the flexibility in the legs and hips, which can be beneficial for people with cerebral palsy. To do a hamstring stretch, sit on the floor with one leg extended out in front of you and the other bent at the knee.
To stretch your hamstrings, follow these steps: sit on the floor with both legs straightened out in front of you, then lean your body forward slowly until you feel a stretch in your hamstrings while making sure you stay within a comfortable range of motion. Try to hold this position for 30 seconds and then repeat the stretch if needed.
7. Quadricep Stretch
The muscles located at the front of your thighs are called quads. When they become tight, your knees may turn inward and affect how you walk. To loosen your quads, sit on the floor with one leg bent back and the other leg extended in front of you.
To stretch your quads, follow these steps: bend the extended leg and use your hands to pull the foot towards your buttocks until you feel a stretch in your quads.
8. Ankle Circles:
Ankle circles help to improve ankle flexibility which is important for people with cerebral palsy. To do an ankle circle, sit up straight and slowly rotate one foot in a circular motion at the ankle joint. Do this 10 times clockwise and then 10 times counterclockwise before alternating feet.
It is important to do these exercises with control and take your time when doing them as this will help to ensure that the muscles are properly stretched and the joints are properly mobilized.
9. Wall Sits:
Wall sits are a great way to build strength in the legs and core muscles, which can help improve balance and posture. To do a wall sit, stand with your back against a wall with your feet at a shoulder-width distance apart and your knees bent at a 90-degree angle.
Hold this position for 30 seconds before releasing and repeating for 3 sets.
10. Balance Exercises:
Balance exercises help to improve coordination and stability. To do a balance exercise, stand on one foot while maintaining your balance for as long as possible. When you feel like you are losing your balance, hold onto something stable like a chair or wall for support.
Hold this position for 10 seconds before switching feet. Try to do this 3 times on each side for a total of 6 sets.
11. Trunk Tilts
Lie down on your back and slowly turn your upper body to one side while keeping your legs still. Stay in this position for 20 seconds and then turn your upper body to the other side.
This exercise will help stretch the sides of your torso.
12. Wheelchair Aerobics
Wheelchair aerobics can be a suitable cardio workout if you have cerebral palsy that mainly affects your legs or one side of your body. It involves upper body movement while sitting in a wheelchair.
Examples include arm circles, punching motions and shoulder shrugs. Start with 5 minutes of light aerobic activity at a pace that is comfortable for you and gradually increase the duration as your fitness level improves.
13. Trunk Twists
You can do trunk twists while sitting or standing. First, put your feet on the ground and keep your lower body in place. Next, slowly twist your upper body to one side, hold for 20 seconds, and then twist to the other side.
This will help strengthen your core and improve posture.
14. Resistance Band Training
There are various levels of resistance available for resistance bands, which can be utilized for different muscle-strengthening exercises. These bands can also be used for stretching and core exercises, as well as for warm-up and cooldown activities.
When working with a resistance band, make sure to keep your movements slow and controlled so you don’t injure yourself. Also, perform each exercise slowly and concentrate on proper form to ensure that you are targeting the right muscles.
15. Aquatic Exercises
Do you ever feel that it’s harder to move fast when you’re in water compared to on land? This is because liquids, such as water, have more resistance than air or gases. As a result, the extra resistance can actually help improve muscle strength.
Aquatic exercises are beneficial for people with cerebral palsy because the water provides support and reduces joint strain. Examples of aquatic exercises include leg lifts, arm circles, and trunk twists. These exercises can be performed in a swimming pool or at home with the help of a device or inflatable pool.
By including these exercises in your routine, you will improve your functional mobility and range of motion as well as benefit from improved blood circulation, pain relief, and reduced risk of falls.
Conclusion
Overall, it is important to do exercises that are tailored to your needs and abilities. A physical therapist can provide guidance on which exercises are beneficial for each individual with cerebral palsy.
Regular exercise can help to improve strength, balance, coordination, and flexibility which can all be beneficial for people with cerebral palsy.
By doing the exercises mentioned in our list on a consistent basis, you can help manage your symptoms and improve your overall physical health and well-being.
Remember to always start with light movements and progress gradually as it is important to not overdo it. As you become more comfortable with each exercise, add more repetitions or increase intensity for added benefits.
The team at MedicoExperts is here to help answer any questions you may have about exercises for cerebral palsy. Make an appointment with us today and find out more about the ways in which we can assist you.
We wish you success in your journey and hope that these exercises will help improve your overall physical health. MedicoExperts offers 2nd opinion for diagnosis and treatment from the world’s best doctors and hospitals. Speak to us today!
Happy Exercising!
Frequently asked questions
Q1. Are there any risks associated with exercising with cerebral palsy?
A. Each person’s physical condition is unique, so it is important to speak to your doctor or physical therapist before beginning any exercise routine. Depending on the severity of your condition, there may be certain exercises that should be avoided or modified for safety reasons.
Q2. Is it necessary to have a physical therapist when doing exercises for cerebral palsy?
A. While a physical therapist can provide guidance on which exercises are beneficial. Having an experienced professional available to answer any questions or provide advice may be helpful in optimizing your results and reducing the risk of injury. MedicoExperts offers the most experienced physical therapists for diagnosis and treatment. Contact us today to learn more!
Q3. What can I do if my exercises become too difficult?
A. If you find that an exercise is becoming too challenging, take a break and then either modify the exercise or try something a little easier. It is important to never push yourself too hard, as this could lead to injury. Always pay attention to what your body is telling you, and take pauses whenever necessary.
Q4. Are there any tips for making exercises more enjoyable?
A. Yes! One great way to make exercising more enjoyable is by changing up the routine every now and then. You can do this by trying different exercises or incorporating some fun activities like dancing or swimming. Additionally, exercising with a friend can make the experience more enjoyable and help to motivate you to stick with it.
Q5. What else can I do to improve my physical health?
A. In addition to regular exercise, there are other lifestyle factors that can help improve your physical health. These include eating a nutritious and balanced diet, getting enough sleep, managing stress levels, and reducing sedentary activities like watching television or using the internet. Each of these plays an important role in keeping you healthy and happy.
