Exercise is an important part of living a healthy and well-balanced life, no matter what ability level or skill set you have. Using your functional body parts to improve your muscle strength and endurance is not only physically healthful, but mentally soothing and restorative. Before beginning any new exercise regimen, consult your physical therapist or doctor.
Getting Started
Although exercise should be challenging, it should not be uncomfortable or painful. There are several ways to make sure that you reap the full benefits of exercising without causing injury to yourself.
Inhale and exhale fully and deeply through each exercise. Hold each position for 30-plus seconds if possible to build muscle memory that will tone and strengthen your body the more you exercise.
To avoid injury or pain, stretch until you feel tension, but not pain or discomfort. If you feel pain, back off from the stretch. Never bounce in your stretch, because it can cause injury.
Flexibility
There are many exercises that increase hip flexibility, which will give you more comfort when sitting. These exercises are suitable for any skill set, and you can modify the number of repetitions or the time you hold the stretch, depending on your ability set.
To complete a hip extension, begin by resting flat on your stomach or elbows, keeping your lower extremity straight out behind you. Stretch by picturing your lower extremity, as if you're trying to touch the wall behind you. If you like lying on your stomach, gently lay your cheek (it doesn't matter which side) on the ground and move your arms so that they are parallel to your cheeks, with your hands meeting overhead. Now stretch through your shoulders, picturing your hands trying to touch the wall in front of them. If you experience difficulty or discomfort breathing while lying on your chest, ask the advice of a physical therapist or doctor about the suitability of this exercise immediately.
To complete a side-hip extension stretch, lie on your right side, supporting your head by propping your elbow on the ground and putting your head in your hand. Lift your left lower extremity off the ground as high as you comfortably can while keeping your ribcage, hip and right lower extremity solidly on the ground. Hold this stretch for 20 seconds if you can, breathing deeply. Switch sides and repeat.
Strength
Strength-building exercises are not only prudent when trying to carry heavy items, but are good for overall skeletal health. You can try strength-building exercises with a weight tied to your limbs, or not. Try whichever method you think appropriate and challenging, and always remember, after exercising one way for a while, you can change your method and try the exercise a different way.
To increase core strength, lie flat on your stomach, keeping your chin on the ground and your arms at your side or by putting your forearms under your chin for support. The rest of your body should be flat on the ground. Lift up one lower extremity, keeping the other solidly on the ground. Breathe. Switch and repeat
Another good strength exercise is the partial sit-up, which also builds core strength. To complete this exercise, lie flat on your back, bending your hips so that the foot of your non-amputated extremity is resting flat on the floor. Clasp your hands behind your head or rest them on your thighs and slowly, while breathing fully, curl up using your stomach and core muscles, bringing your head toward your thighs, until your head and shoulder blades are off the floor.
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