Hi there! You may know me as a 60-year-old personal trainer, wife, mother, and grandmother. But there’s something else you should know—I’ve been living with cervical dystonia (CD) since my mid-thirties. Despite the challenges this neurological condition brings, I’ve managed to stay fit and healthy. It’s all about adapting, listening to my body, and having a strong faith that everything will work out. My goal with this blog is to show others with CD that staying fit is possible, no matter what life throws at you.
What Is Cervical Dystonia?
Cervical dystonia, also known as spasmodic torticollis, is a chronic neurological disorder that affects the brain and nerves. It causes involuntary muscle contractions in the neck, leading to twisted postures and painful muscle spasms. In my case, it feels like a constant pulling sensation in my neck, combined with a cervical tremor that can be frustrating and even embarrassing. For me, the condition began after a traumatic neck injury from a car accident, though sometimes, it can flare up without any apparent reason.
Because CD can be painful, it often makes exercise feel like an uphill battle. However, I’ve learned to adjust my workouts to minimize discomfort and still stay active. It’s all about finding what works for me.
Adapting My Fitness Routine: Embracing Change
When I was first diagnosed with cervical dystonia, I had to change my approach to fitness—especially after a double cervical fusion and other neck issues. The key to staying fit with CD has been adaptation. I focus on exercises that feel good for my body and avoid those that trigger flare-ups.
Post-workout recovery is my top priority. There’s nothing worse than pushing myself through a workout only to suffer a CD flare-up afterward. Over the years, I’ve learned which exercises my body tolerates well, and which ones I need to avoid. For instance, I steer clear of forward-loaded movements like deadlifts, push-ups, or one-arm rows that put too much strain on my neck. I also had to adjust my overhead presses because lifting too heavy overhead just doesn’t feel right anymore, so I stick to lighter weights for shoulder exercises.
The most important lesson I’ve learned is to always listen to my body. If something doesn’t feel right, I modify the movement. Whether it’s using lighter weights or focusing on a different range of motion, modification is key to staying safe and getting the most out of my workouts.
The Power of Small, Consistent Movements
Dealing with cervical dystonia is frustrating—it can make everyday tasks feel more difficult. But rather than focusing on the limitations, I’ve chosen to turn that frustration into motivation. I’ve learned to embrace small, consistent movements that add up over time and keep me in shape.
For example, I enjoy daily brisk walks, gentle stretching, and a modified resistance training program. These simple, consistent actions have helped me maintain lean muscle, increase strength and flexibility, and improve my overall mental well-being.
Rest and Recovery: Listening to Your Body
Exercise is essential, but recovery is just as important. Over the years, I’ve come to realize that listening to my body isn’t just about knowing when to push harder—it’s also about knowing when to rest. Some days, lifting weights just isn’t the right choice. Instead, a gentle walk or stretching session can do wonders for my neck and my mental state.
When I experience a CD flare-up, I’ve found these methods helpful for recovery:
- Cold therapy: Ice packs work wonders for soothing muscle spasms.
- Gentle stretching: Helps alleviate tension in my neck.
- Prayer and meditation: These provide mental and emotional relief.
- Massage therapy: A gentle massage can help relax tight muscles and improve circulation.
Additional Treatments for Cervical Dystonia
Everyone with cervical dystonia has a unique experience with the condition, and treatments vary from person to person. For me, Botox injections every three months have been a game-changer. These injections target the affected neck muscles and help relax them, reducing the painful spasms. It takes about 10 days for the effects to kick in, but when they do, I can feel the difference. While Botox isn’t a cure, it’s been a crucial part of managing my condition.
Staying Motivated: Fitness Is More Than Just Physical
Living with cervical dystonia has been tough, but staying fit has been my lifeline—physically and mentally. My positive outlook and determination to keep moving forward are directly tied to the care I take of myself. Staying active has empowered me, and I truly believe it’s kept me strong in the face of adversity.
I hope this blog serves as encouragement to anyone dealing with similar challenges. Remember, fitness isn’t about perfection—it’s about progress. Keep moving, keep adapting, and keep believing that you can do it.
Age and Cervical Dystonia Don’t Define Me
Yes, I’m over 60. Yes, I live with cervical dystonia. But those things don’t stop me from making fitness a priority in my life. I want to encourage you to embrace your own journey, no matter the obstacles, and never let anything hold you back.
I’m committed to staying fit and living life to the fullest—and I’d love for you to join me on this journey. Let’s keep pushing forward together!
As a personal trainer and coach with over 30 years of experience, I share valuable tips on aging well through fitness and nutrition on my Instagram. I’d love for you to join my community there and become part of the journey to better health and well-being!
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