Chiari Malformation Fitness Tips & Exercises for Every Day Living

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The most important rule of exercise for Chiari Malformation fitness is to
keep walking! This is the very best exercise instruction we can offer.

Other important tips to keep in mind for Chiari Malformation fitness

include:

Make sure you have the approval of your doctor or health-care

professional for any Chiari Malformation fitness activity you are
involved in. If you are just beginning a new program, talk to your team
of medical providers to determine what activities would be best suited
for you.
If your current level of fitness is not very high, begin slowly with short
Chiari Malformation fitness sessions. They may last only five to ten
minutes to start with.
Take breaks often during your Chiari Malformation fitness sessions if
you need to.
Choose Chiari Malformation fitness exercises that don’t add stress to
your neck. Good activities to try include water activities, walking or
cycling. These activities are low-impact and work your large muscle
groups. They can be performed continuously.
Wear supportive and well- cushioned tennis shoes for Chiari
Malformation fitness activities. This will reduce cerebellum pounding
and neck stress. Before purchasing shoes, always try them on. You may
want to consider shoes made specifically for running and walking.
Avoid activities and sports that can stress and strain your neck like
tennis, soccer, basketball, or football.
When practicing Chiari Malformation fitness, avoid anything that puts
you at risk for falls or any kind of trauma.
Avoid lifting weight of more than 15 pounds when backpacking or
strength training, especially if you have a syrinx. Heavy lifting is usually
contraindicated in this case.
Listen to your body when you are performing Chiari Malformation
fitness activities. Stop any activity that causes nausea, dizziness, an
increased headache or pain.
Many Chiari Malformation patients have trouble with their coordination
and balance. On days when your symptoms are worse, practice your
Chiari Malformation fitness program at home and avoid a crowded
health club or gym. Try to really focus on your routine.
If you are having numbness or decreased sensation in your feet and
hands, it's safer to choose an exercise that you can do sitting down, like
riding an exercise bicycle.
Sometimes the cerebrospinal fluid can be restricted and headache
pressure will be worse when you bend and stretch. You may have to alter
your Chiari Malformation fitness program on these days. Make a list of
exercises that don't increase headache pain that you can do any day.
When your symptoms are severe, take the day off from your Chiari
Malformation fitness program without feeling guilty. Rest may be just
what your body needs!
GENERAL EXERCISE
Before beginning any Chiari Malformation fitness exercises, check with
your physical therapist or doctor and get their approval. Avoid any
activities that stress or strain the neck. Walking is a great place to start.
Be sure to choose shoes that support your feet and are well-cushioned.
This will help decrease cerebellum and neck pounding while you're
walking. Chiari Malformation fitness exercises can also be done in the
water and cycling is also beneficial.

BRANDT-DAROFF EXERCISES
Balance can be challenging for people who are starting a Chiari
Malformation fitness program, so a program known as Brandt-Daroff
may be helpful.

Sit on the edge of your bed, near the middle, with your legs hanging
down over the side.
Lie down on your right side
Turn your head 45-degrees, so you are now looking up at the ceiling.
Hold this position until any symptoms of dizziness pass.
Sit up and look directly ahead for a count of 30.
Repeat, lying down on your left side.
If you feel like you might fall, ask someone to stand nearby while you're
doing this Chiari Malformation fitness exercise.
CERVICAL EXERCISES
Some physicians suggest doing Chiari Malformation fitness exercises in
the shower to relieve headaches. Before beginning any exercises, check
with your doctor to determine if it is safe for you to do them. Simply
standing in the shower and letting the water pulse over your shoulders
and the back of your neck may help a headache. Then as part of a Chiari
Malformation fitness exercise, gently and slowly turn your head, as if to
look behind you. Be careful not to turn your head too far and don't over
stretch the muscles. Don't bend your neck or head down.

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