Module 1 - Exercise
The full resource:
Te Kori Tinana
Here is a brief video about this module
[Text in image: Warning! Side effects of exercise: increase in energy, a good mood, reduced stress, boost in immune system, weight loss, better sleep, improved quality of life]
Motion is lotion
Pain tends to make it a lot harder to move and remain active, but the evidence shows that movement is a key ingredient to your pain management tool kit. Although exercise may not reduce your pain, it provides a huge range of health benefits, and therefore we are looking at exercise with pain as a way of looking after yourself. Watch More about exercise for more information on the role of exercise in chronic pain.
Exercise and chronic pain HE3204 explores the types of exercise and their impact on the body.
Read Components of Exercise HE3203 about the types of exercise with good evidence to help manage chronic pain
If you have struggled to exercise, then all our exercise videos are put together for you!
They are safe and manageable, no equipment needed.
To start with we want to settle down to make sure our body can move without unnecessary tension.
Just take a few seconds before you start your exercise session to focus on the breath by following the guidance on this video.
To begin with we will engage some of our core muscles, engaging the muscles is just as important as softening them, so try and keep your focus on these exercises and what it feels like activating and relaxing these muscles.
The next exercises are targeted at strengthening muscles in your hips and lower back
- Bridge exercise
- Leg strengthening exercise
- Hip muscle strengthening exercise
Getting onto your knees and hands changes the way we use our muscles, joints, diaphragm and even internal organs – a great way of supporting as well as challenging your body.
To get your heart rate a little elevated – here are some suggestions:
- Walking
- Side steps
- Sit to stand leg exercise
- Modified star jump
You might like to try a Te Ao Māori version of Tai Chi and Yoga
If you like exercising with others, try out these videos as a starting point – find others if these are not quite your ‘cup of tea’
To hear how others found doing the exercises, listen to our patients’ stories
Here is a summary of the strengthening exercises Pain Management Programme: Exercises HE3273
In summary:
Finding a way to move without making pain worse is an essential part of your pain kete.
There are ways to move more even when pain gets in the way and finding ways to move regularly is one of the best things you can do to improve your health, and hopefully your pain over time, too!
How exercise affects the brain - BYU Life Sciences