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Our user asked: "Thank you for providing this service. My question has to do with body stiffness and inflexibility. I am a 53 year old male, overweight and not very physically active and work in an office environment. I've played sports most of my life. I played ice hockey up till about 8 years ago where I played 2-4 times per week. I was a goalie and was very flexible and strong. But since then have not played sports at all. No reason. Just got busy with other things. I am looking for some guidance to the right kind of stretching and/or activities. I am amazed and concerned by how inflexible I've become. Even to the point where it is work to complete bathroom duties. Meaning, I have to work to reach to wipe. Sorry for the graphic there. But it's a chore every time. I have to start by reaching as far as I can, then slowly inch closer until I can finally reach. And it takes effort and this is beginning to really concern me. This is not right. I realize that I need to lose weight and become more active. It's a real struggle that I am very frustrated with. I am beginning to walk daily and seek some kind of activity several times a week such as mowing the lawn, yard work or anything that works a bit of sweat. I have a long ways to go. But I need to start now before I get older. Any advice will be greatly appreciated. I'd be very open to any books on flexibility or other subjects you might recommend. Thank you!"
Ask a PT Response: "Thank you for your inquiry. You are on the right track as far as accepting and realizing that you should become more active and lose weight. I know it can be very difficult as far as getting started and staying on track. What I would tell my patients in this situation would be for them to perform any activities which they enjoy and having them modify the frequency, duration or intensity for the activity. Activities could include walking the dog, riding a bike, swimming, etc.. As the activity becomes easier they can modify the frequency, duration or intensity. Diet also plays a very important role. If diet is not modified, weight loss will be very difficult. WebMD has a great article on getting started with a weight loss plan: http://www.webmd.com/diet/guide/expert-qa-starting-weight-loss-plan-james-o-hill - http://www.webmd.com/diet/guide/expert-qa-starting-weight-loss-plan-james-o-hill As far as your specific question in regards to improving flexibility for an activity such as perianal duties I would usaully break this task into multiple steps for my patients. For example, 1) My patient would need to be able to bend or lean forward to perform this task. I would prescribe a seated low back stretch along with a seated forward lean core stability exercise to help improve this task 2) My patient would need to be able to rotate his trunk to perofrm this trunk. I would prescribe a seated trunk rotation stretch and a seated trunk rotation stabilization/strengthening exercise to help improve this task. 3) Lastly my patient would need to be able to reach behind with his or her arm. I would prescribe towel stretches to help with this task ( http://www.shoulder-pain-management.com/shoulderrotatorcuffexercises.html - http://www.shoulder-pain-management.com/shoulderrotatorcuffexercises.html ) . With any exercise program I would consult with your MD or PT prior to begining the program. I hope this helps and thank you for using CyberPT. "
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