This added physio section is intended to help improve patients’ physical ability and quality of life. In this section we will introduce one or two exercises that will help myeloma patients with everyday activities such as walking, climbing stairs and getting in and out of bed.
(Before proceeding, please check with your physician if you have known physical limitations or other concerns that might interfere with this activity).

  • Always make sure your exercise space is clear and free of clutter.
  • Stop to rest if you are feeling breathless, don’t push yourself too hard
  • Stop immediately if you feel any new or increasing pain and let your doctor or nurse know

Pace yourself and listen to your body

Step Ups

Instructions:

  1. Stand facing a staircase or a step. Hold the handrail if you need to
  2. Step up with your right foot, then up with your left to the same step
  3. Step back down onto the floor, first with your right foot and then with your left
  4. Repeat five times leading with your right foot
  5. Rest for approximately 10 seconds
  6. Switch legs, stepping up with your left foot first this time and repeat as above

 

 

Leg Curls

Instructions:

  1. Stand up straight and hold onto a table or the back of a chair for balance if you need to
  2. Bend your right knee, bringing your heel towards your bottom
  3. Keep your bent knee pointing down and the upper half of your leg still
  4. Slowly lower your foot back to the ground
  5. Repeat five times
  6. Rest for a few seconds
  7. Repeat with your left leg

     

Wall Push ups

  1. Stand up straight facing the wall
  2. Place both hands onto the wall at chest height with your fingers pointing upward
  3. Gently press the heels of your hands into the wall, flattening your shoulder blades down against your rib cage.
  4. Keeping your body straight, bend your elbows, bringing yourself closer to the wall
  5. Ensure you keep your shoulder blades fixed against your rib cage throughout this movement
  6. Straighten your elbows to push yourself back up
  7. Repeat 5 times

Tips • Keep your back as straight as you can • Keep your eye gaze forward • Reduce the rest period between repetitions if you feel up to it.