31st January 2022
- Hours: 2
- Cumulative Hours: 2
Participants
- 10
Education
- Why is exercise important
- Discussed biopsychosocial model and how exercise can improve overall health which can make managing joint pain easier.
- Different types of exercise discussed: Strength training; flexibility and; cardiovascular.
- Most important type of exercise = the one that you enjoy.
- Activity and exercise diary
- Diary can be useful for identifying triggers
- Diary can also help to monitor progress and advance exercise/activity.
Exercise Class – CV circuit & Joint Mobility
CV Circuit
- Warm Up – 3 x 30s each exercise
- Marching on the spot
- Half Squats
- Arm Circles
- Chest Swings
- Torso Rotations
- Main Session 30 secs on, 30 secs rest x 3
- Marching on the spot
- Squats
- Hands to toes > hands to sky
- Boxing
- Side Steps
- Warm Down – Static Stretches, 30 secs per muscle group
- Glutes
- Hamstrings
- Back
- Chest
- Shoulders
Joint Mobility
- Warm Up – 3 x 30s each exercise
- Marching on the spot
- Half Squats
- Arm Circles
- Chest Swings
- Torso Rotation
- Main Session 30 secs on, 30 secs rest x 3
- Seated or standing side reach
- Squats or sit to stand
- Shoulder (horizontal flexion, flexion, extension)
- Shoulder blade squeezes
- Leg Circles
- Side lunge or side steps
- Hamstring scoops
- Warm Down – Static Stretches, 30 secs per muscle group
- Glutes
- Hamstrings
- Back
- Chest
- Shoulders
Analysis & Evaluation
- Joint stability class was aimed at lower body as all participants report either hip or knee pain; however upper was included for variety and balance to the session.
- Participants really enjoyed the discussion around why exercise was important with one reporting, ‘It is nice to talk about exercise in a way that doesn’t just focus on losing weight.’ Many agreed and shared experiences of being told to lose weight and that will solve their joint pain. When we discussed how exercise isn’t just physically good for you but also mentally and socially many of the participants recognised that when their health is good in all these areas their joint pain is more manageable.
Conclusion
- During this session, I was surprised that many had been told to lose weight but hadn’t been given any further advice on how to exercise. As a result they had gone on to complete exercise that wasn’t appropriate for their current level of joint pain and exacerbated their symptoms. This resulted in many of them thinking they couldn’t exercise and likely why many were surprised at how much they could do the week previously. When we discuss exercise planning in the future I will make sure I share the principles of exercise planning and discuss appropriate exercises for their joint pain.
Revisiting Reflection
References