MY JOINT YOGA PROGRAM
Professor Kim Bennell discusses osteoarthritis and exercise
Instructor, Lisa Westlake, introduces the program and setup
Benefits of My Joint Yoga
There is scientific evidence to show that yoga can be beneficial for people with osteoarthritis. People typically access yoga “in-person” by attending a facility for supervised group classes. However, such programs can be inaccessible or inconvenient for people to attend and often involve a cost to participate. Online interventions, such as My Joint Yoga, allow more people to access exercise programs and to undertake exercise from the comfort and convenience of home.
My Joint Yoga was specially designed by researchers at the University of Melbourne together with a panel comprising yoga therapists, physiotherapists and people with osteoarthritis. The program incorporates elements of Hatha yoga, which involves slow-paced physical postures/poses with a focus on breathing, controlled movements and stretching. My Joint Yoga was tested in clinical trial and shown to improve symptoms and quality of life. Participants in the trial were highly satisfied with the program and likely to recommend it to others.
Who is My Joint Yoga suitable for?
My Joint Yoga is designed for people with hip or knee osteoarthritis of varying severity. However, if you have had a fall in the past 12 months, are house-bound due to immobility or have another health condition that might affect your ability to exercise safely, you should see your doctor to discuss whether the program is suitable for you.
What to wear?
- Comfortable loose or stretchy clothes that allow you to move and exercise freely
- Ideally, you are in bare feet for all classes – this allows you to feel your weight shifting through your feet and find good alignment
- If you require a specialised shoe such as an orthotic, or footwear for any other condition, then do wear those shoes through the program
- Socks are slippery and therefore unsafe so stick with bare feet or shoes
Setting up
- You require an open floor area. Enough Space to move and exercise, approx. 1m wide by 2m long
- A clear wall is useful for various options offered each week, especially if you find getting down and back up from the floor challenging
- Set up with your computer, tablet, or laptop in easy view, to follow the videos
- It is important you work on a Stable non-slip flooring such as a sturdy rug that won’t shift under you, or preferably a non-slip exercise mat , a yoga mat is ideal (You can find a yoga mat quite inexpensively at many retailers)
- Avoid bare wood/tile floors as they can be slippery and less safe. We could also write here, For the same reason avoid socks, bare feet or shoes are best.
- You will also need a Sturdy but light-weight chair with a back at a height that allows you to comfortably rest your hands on when you are standing behind. Strong enough that it won’t move, but light enough for you to move it around as we go through the class. Do not use a chair on wheels or any chair that is not otherwise stable
- A couple of towels, cushions, or blankets nearby will also be useful – They will be suggested for various exercises to prop or support your alignment and provide options to suit your body . During class, you will notice that our participants collect these from nearby shelves. At home you will ideally set these up within reach so that you can get them easily without having to move too much.
Once you have your area set up, you’re ready to dive into week one of the program! Remember, you can always come back for reminders along the way
It’s hard to predict how your joint will feel when you start a new exercise or activity. It’s important to start slow.
Increase gradually as you become more capable, and your strength improves. Initially, do less than you think you can manage. If you cope well, do a little bit more next time. Keep building up gradually.
Managing ‘normal’ pain and discomfort
Starting an exercise program can cause some discomfort or pain in/around the joint. This is a normal response to exercise. Even for people who don’t have arthritis. Often this pain will settle within 24 hours on its own. If one particular exercise or activity is making your joint feel worse, leave it out of your program. Or make the exercise easier until the pain settles.
Managing severe symptoms or injury
Sudden increase in warmth and swelling or severe pain in the joint
If this lasts for more than 48 hours you should:
1. Stop the exercise program.
2. Seek help from your regular healthcare provider. They will give you advice on how to manage your symptoms.
Onset of severe symptoms elsewhere in your body
If this lasts for more than 48 hours you should:
1. Stop the exercise program.
2. Seek help from your regular healthcare provider. They will give you advice on how to manage your symptoms.
Serious incident
A serious incident includes chest pain, severe shortness of breath or a fall that causes a serious injury.
Serious incidents are highly unlikely from following the My Joint Yoga program.
But if they occur you should:
1. Seek emergency treatment straight away.
2. Please contact your country’s appropriate emergency services or go to your local emergency room.
The My Exercise Messages app supports your My Joint Yoga exercises
We all know it’s tough sticking to a regular exercise program. So, to help with your My Joint Yoga exercise we’ve developed an exercise support app call My Exercise Messages.
What is the exercise messages app: My Exercise Messages is a free and easy to use app designed to support people with osteoarthritis (chronic lower limb joint pain) stick to regular exercise. It can be used with your My Joint Yoga exercises or any exercise program prescribed by a health professional. Simply download the app from an app store, allow notifications, and input your weekly exercise goal. The app will prompt you to log your exercise sessions each week so you can monitor your progress against your goal, over-time. You’ll receive tailored messages based on behaviour change theory and university-led research. These messages will help motivate you and will support you if you encounter challenges getting your weekly exercises done.
Who created my exercise messages: My Exercise Messages was designed by research physiotherapists at the Centre for Health, Exercise and Sports Medicine (CHESM), The University of Melbourne. Our research shows tailored messages based on behaviour change theory help people with osteoarthritis stick to their exercise program. This app was developed by the Melbourne eResearch Group within the School of Computing and Information Systems at The University of Melbourne.
How to access the app: Simply download the app from the store supported by your mobile phone or table. Click on the links below.
My Joint Yoga log books
Use the log books to record your My Joint Yoga exercise each week. Record the days you watch and do the yoga each week to help serve as a reminder for where you left off. Download and print the log book.
