Yaz
Exercises
to help beat circulation problems
that cause
orthostatic hypotension, NMH, CFS, etc.
Exercises for those
who need to exercise to get better, but have difficulty because
the stress of exercising induces symptoms.
Do the exercises in a cool room and while moving around a little.
Don't start out too "gung-ho" but slowly build up
the amount you can do over time.
It only takes 3 to 5 minutes to
do them!
| 1. Shoulder
Shrugs With arms at sides, raise shoulders as high as you can. Return to starting position. (Repeat 8 times) |
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2. Elbow
Raises Raise elbows to the height of shoulders. Return to starting position. (Repeat 8 times) |
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| 3. Calf Raises Standing with toes pointing straight ahead, rise up on the toes 4 times (Repeat with toes pointing a little bow-legged and then pigeon-toed) |
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4. Arm Raises Raise arms to sides to the height of shoulders. Return to starting position. (Repeat 8 times) |
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| 5. Front
Shrugs Raise arms in front of you to the height of shoulders. Return to starting position. (Repeat 8 times)) |
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6. Backward
Raises Raise arms in back of you as far as you can comfortably. Return to starting position. (Repeat 8 times) |
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| 7. Military
Presses With forearms at right angles to upper-arms and arms level w/ shoulders, straighten arms above head. (Repeat 8 times) |
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8. Shoulder
Turns With arms at sides for balance, twist gently to the right and then to the left. (Repeat 4 times) |
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9. Hip Raises While keeping legs straight, alternate raising each hip so your foot rises a little off the ground each time. (Count once for each raise until 16 are done) |
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| 10. Arm Curls Curl one arm at a time flexing the muscles in the arm during the curls. (Count once for each curl until 16 are done) |
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11. Wrist
Curls With palms facing forward and fingers pointing down, flex forearms as you curl only your hands up. Return to starting position. (Repeat 8 times) |
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12. Chest
Toners Press palms together in front of your chest, while still pressing together move hands slowly over your head and then back down. Repeat w/ arms extended in front of you and fingers pointing forward. |
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Copyright ©
Sincerely hope this helps!
Do the Yaz Exercises 3 or 4 times a day.
- PRINT THIS OUT -
Swimming is needed
to help beat this!
Start slowly!
The water tightens you up so you aren't dizzy and there is no sweating or getting hot
involved so you are less likely to induce symptoms during or after.
I've swum 4 to 7 days each week for
the last 2 1/2 years
(though it is very difficult to get there and
get from locker room to pool, I do this because I KNOW this has helped me!)
Slowly build up over time how much you do and never push yourself.
"I finally broke
down and went for that first swim. It felt great. When I got out of the pool, I didn't
feel as dizzy and my vision actually seemed 100%. I swam the length of the pool and did
some light exercises in the water. Thanks again for suggesting swimming, it was wonderful.
Something I am definitely going to do on a regular basis!"
- testimonial by Marisa
Swimming is a must if you
want to get better!
If you can WALK!!! walk around a little in a cool place / room a few times a day.
If you have questions, please ask.
davevt@yahoo.com
  This CFS Ring site is owned
by Dave. Want to join the |
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