Seated exercise?

[FurForksSake]

I’ve damaged both my hips and I’m waiting for probable surgery. I can’t do aqua or swimming.

Has anyone got any bright ideas for home based, chair based exercise? Particularly cardio? That feels utterly impossible, but I’m very conscious that I am getting very limited steps and I am sat with my feet supported for hours every day.

What about a hand bike like these https://www.diy.com/departments/adjustable-mini-exercise-bike-pedal-exerciser-arm-leg-cycle-machine-resistance/0619470609813_BQ.prd?srsltid=AfmBOoo1FaVnNodexjSiLbn-ChL4GJf0ulUYXCloVK4XXiFBFSusFMNlHIQ

Just scrolling through the exercise board. Seated boxing is pretty good I think. There are you tube videos for this.

@stilldumdedummingthats what I’ve started doing alongside pretending I have a hand bike or I’m cranking in a sail. I can do 6/7 minutes and do a minute of fake hand cycling and then 3 1-minute sets of different boxing moves and repeat. I’m able to close my exercise ring and my Apple Watch shows my heart rate goes up nicely. I have to do it in 6-7 minute sessions as the lactic acid builds up after a while.

i don’t know how beneficial it is, but it’s got to be better than nothing!

I generally work on the principle that anything is better than nothing! Good luck with your op!

If you have dumbbells you can do a lot of seated exercises - shoulder press, shoulder raises, bicep curls, triceps curls behind your head, lean forward for reverse flies, lie on your back for chest press, flies, skull crushers etc. Could you manage things like planks or press-ups?

You can get floats to grip between your legs for swimming.

@MagpiePi No definitely no planks or press-up

I will investigate the thigh / leg floats for swimming! And all the other things sound good; I have resistance bands and some weights and kettle bells. I was thinking about my heart and lung health and stamina in the long run, I am asthmatic and can get really bad bronchitis in the winter and I’m keen to find ways to maintain my “fitness” when I can’t walk / cycle etc.

thanks for the responses!

@FurForksSakeI also have very painful hips (had 2 surgeries and 2 steroid injections so far) I totally understand the feeling. I do the seated dumbbells also try and engage my core (sit properly not slouch). Do you have any physio exercises to do?

wishing you well x

Good evening @MrsH497I have had two surgeries and four injections on my bad hip, I’m waiting to see the prof who did my last surgery to see what the heck he can do. I’ve now discovered my good hip has impingement, osteoarthritis and probably a tear all of its own!

Physio won’t touch me; I’m on long term sick as the pain in my hip is so acute. I did ask and was told no to physio currently. I’m considering seeing if the GP can do anything about meds, I currently have naproxen oramorph and or tramadol but the opioids just make me so drowsy I can’t then function. I’m desperate to get back to work.

very good point about engaging the core, I have to sit with my leg supported as it’s so painful and my knee and foot aren’t happy either. I’ve got a tear and a cyst again plus impingement so finding comfortable positions is hard.

im so sorry you suffer too! It’s the most exhausting pain trying to get comfortable and finding things you can and can’t do.

I’m considering buying a rollator; I struggled even walking around decathlon with my stick / crutches so I’m pretty housebound at the moment.

sorry, that was long!

thanks for the support and well wishes. X

Gosh you poor thing. Sounds very similar here labrum tears and impingement both sides, arthritis, dysplasia. Horrific pain isn’t it.

really hope you get sorted x

It’s so hard for people to understand just how painful and debilitating it is. People keep suggesting I just have it replaced but that isn’t the issue. I can’t believe I’ve torn it for the third time. I really don’t know what they can do now, but they have to do something. I’m incredibly hyper mobile in my spine, hips and knees as well as my elbows and shoulders so I’m just a wobbly mess!

Have a look on YouTube. Loads of seated workouts or wheelchair workouts (you don’t have to be in a wheelchair to use them, that’s just what they might be called).

Could you use a hand bike, or do a ski erg from a seated position?

resistance bands and dumbbells for upper limb strength.

Important to keep your core strong too, seated abs are hard but not impossible to do well.

definitely look on YouTube for some specific ideas. Good luck, it sounds tough x

I didn’t think of wheelchair work outs, that’s helpful as some of the chair workouts expect more mobility than I have.

Have you got a cheap gym near you? A proper hand bike is so much better than those table top things and you could possibly do the ski erg from seated.

I’ve only ever seen ski erg when people are doing it on hyrox and it looks like it wouldn’t be something I could do.

I’m considering purchasing a hand bike, but I don’t want to buy something that will become clutter.

I’ve spoken to my local pool and I can go in the pool and walk widths during certain sessions, that’s likely to help, but not sure if I’ll manage it.

It really is. I’m considered too young for a replacement but the repairs aren’t working and it affects so much. The pain affects every aspect of life doesn’t it. X

Yeah, I’m 42 so too young also. I really need them to work something out. So sorry you’re in the same boat! It definitely has made me so restricted.

Why not have a couple of sessions with a personal trainer with an interest in rehab or reduced mobility. They should be qualified to guide you safely?

That’s a good idea, my slight concern is that I’m a hypermobile people pleaser and will try and push through pain when I shouldn’t. It’s an idea though, or seeing if a sports physio can sort me out some sort of plan.

When I smashed my foot up I had hydro therapy sessions which were basically physio in the water.

I couldn’t put any weight on it (or even move it much) but hydro really helped me.

i also did the walking widths thing.

I wonder how I find someone to build me a hydrotherapy routine, I might see if ChatGPT will suggest anything.

I am on crutches long term with similar hip and spine issues to you and no easy surgical solution.

One of the local gyms rents out a hydro pool where you can self exercise. There are changing facilities pool side and a ramp so wheelchair users can get in or I can get to the ramp on crutches. I then do self exercise and although I struggle to walk it doesn't matter if I fall over in the pool.

Also, some private physios run balance and chair exercise classes.

I have tried lots of options to get surgery ready over the years or working to not lose more muscle. The NHS Scotland physio videos for chair exercise are good.

Just to add my hip sublux's a lot and with hydro self exercise where I am a private physio devises a programme and you then self exercise. I do the same exercises in a hot shower as it is a similar principle.

You may be told you are not suitable for hydro if you wear morphine type pain patches but they have let me in as despite the instructions I have very hot showers and heat pads

Thanks so much, I’m so scared I won’t have surgical options and I’ll have to give up my job. I can’t sit in a chair and the pain is so debilitating even with opioids and I fall over a lot.

I have crutches and a stick, I tend to alternate between them but I’m considering a rollator for out and about (not that I leave the house much at all).

I am so sorry you are struggling, it’s so frustrating and exhausting, isn’t it?

thanks for the suggestions, I will look into hydro pools and check out those resources.

My pain relief is currently all oral (and pointless) I need to chase up the gp for a discussion and maybe pain clinic.

my hip also subluxes a lot, my jaw decided to join in earlier, it’s still sore. My joints are just knackered.

i will definitely explore, I live in quite a big place so I imagine there will be some hydro options.