How Do I Exercise With Myasthenia Gravis?
- Be conservative: Don’t push yourself beyond your limits. Be sure to take breaks when you need them, and don’t be afraid to ask for help if you need it.
- Start slowly and progress gradually: Start by exercising for short periods of time and gradually increase the intensity and duration of your workouts over time. Exercise can be just as beneficial for people with MG as it is for anyone else, but it’s important to take things slowly and gradually increase the intensity and duration of your workouts as your strength and endurance improve.
- Talk to your doctor: Before starting an exercise program, talk to your doctor to make sure it is right for you. MG affects everyone differently, so what works for one person may not work for another.
- Choose low-impact exercises: Swimming, walking, and cycling are all great options because they are low-impact and easy on the joints.
- Use light weights: When lifting weights, use light weights and high repetitions. This will help you to build muscle strength without putting too much strain on your body.
- Listen to your body: If you feel pain, stop exercising and talk to your doctor.
Exercises
- Wall sits: Stand with your back against a wall and your feet shoulder-width apart. Slowly slide down the wall until your thighs are parallel to the ground, and then hold this position for as long as you can.
- Single-leg bridges: Lie on your back with your knees bent and your feet flat on the ground. Raise one leg and extend it out in front of you, then raise your hips until your body forms a straight line from your shoulders to your knees. Hold this position for as long as you can, then lower your hips and repeat with the other leg.
- Push-ups on your knees: Start on your hands and knees with your knees directly under your hips and your hands shoulder-width apart. Keeping your back straight, bend your elbows and lower your chest to the ground, then push back up to the starting position.
- Modified tricep dips: Sit on a bench or chair with your feet flat on the ground and your hands placed behind you on the edge of the bench. Slowly bend your elbows and lower your body until your thighs are parallel to the ground, then push back up to the starting position.
- Bicep curls: Stand with your feet shoulder-width apart and hold a pair of light dumbbells in your hands. With your elbows tucked in close to your sides, curl the dumbbells up to your shoulders, then slowly lower them back down.
- Squats: Stand with your feet shoulder-width apart and your toes turned out slightly. Bend your knees and lower your body down until your thighs are parallel to the ground, then push back up to the starting position.
- Lunges: Stand with your feet shoulder-width apart and step forward with one leg, bending your knee so that your thigh is parallel to the ground. Keep your back straight and your front knee aligned over your ankle. Push yourself back up to the starting position and repeat with the other leg.
- Calf raises: Stand with your feet shoulder-width apart and your toes pointing forward. Slowly raise your heels up until you feel a stretch in your calves, then slowly lower them back down.
- Planks: Start in a push-up position, but rest on your elbows instead of your hands. Keep your body straight and hold the position for as long as you can.
- Side planks: Lie on your side with your legs straight and your feet together. Prop yourself up on your elbow and raise your hips until your body forms a straight line from your shoulders to your knees. Hold the position for as long as you can, then switch sides.
- Superman: Lie on your stomach with your arms and legs outstretched. Slowly lift your arms and legs off the ground and hold the position for as long as you can.
-Bridges: Lie on your back with your knees bent and your feet flat on the ground. Slowly raise your hips until your body forms a straight line from your shoulders to your knees. Hold the position for as long as you can, then lower your hips.