Posted by LimbPowerAdmin on Thursday 31st March 2016
Having read the Chief Medical Officers Physical Activity Guidelines, which suggest that
Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (21⁄2 hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
Adults should also undertake physical activity to improve muscle strength on at least two days a week.
I decided that I would do the exercises from the OttoBock App twice a week. I started on the lowest setting of two repetitions per exercise, which for the the Strength and Endurance adds up to 9 minutes 20 and for the Coordination and Balance also adds up to 9 minutes 20.
The OttoBcok Fitness App is very user friendly. You can choose from Strength and Endurance Exercises and Coordination and Balance Exercises. I did decide to do both sets of exercises on the same night in week three and discovered that if you are going to do that you need to do the Coordination and Balance exercises first because you need to wear your prosthesis for these exercises. I made the mistake of starting with the Strength and endurance exercises and I had to take my prosthesis off and then put it back on. If you are doing the exercises at bedtime, which is when I do them it is definitely worth starting with the Coordination and Balance exercises.
I am now doing three repetitions per exercise which takes a little bit longer than the suggested time, because of the starting and stopping time which isn’t calculated on the app. What you see on the app is the actual time spent doing the exercises. So I am now doing 14 minutes twice a week, sometimes I do three times a week, as I want to improve my fitness. On the whole the exercises are easy to follow. I have tried doing them with and without the equipment. For the Coordination and Balance exercises; Criss Cross, Step on Up, Overhang Football, Kicker, Ball Pass and Abductor exercises it is really important to have a book or towel on the floor under the sound limb as one needs the clearance for moving the prosthesis. When I tried these exercises without the towel I could feel that I was hitching and putting strain on my lower back, which isn’t good. For the Steeplchase a yoga block is perfect to step over if you have one. To start with I felt some discomfort on some of the exercises, but I found that this became easier as my strength improved. I personally struggle with the Strength and Endurance Leg Lift exercise, because I have a dynamic hip screw and it is uncomfortable for me to rest on my hip, but otherwise I have found these exercises easy to follow. I have noticed a difference in my energy levels, in my confidence in the prosthesis and I feel lighter. I have lost over a kilo in weight although I don’t think I look any different.
I would recommend this app to any amputee who wants to improve their mobility because it really does work. Just remember to talk to you G.P. or Rehabilitation Consultant before you start doing any exercises. You can follow my blog on the LimbPower website. http://limbpower.com/index.php/news/blog