Ground rules that make everything easier

• Safety first: non-slip mat, grab rails, a shower chair or perching stool, and a handheld shower head. I keep a charged phone or call bell within reach.
• Set up once, use often: pump dispensers, wall-mounted holders, and wide-grip handles remove fiddly lids and reduce drops.
• Work with my energy: I plan hygiene for the time of day I am strongest. If I am wiped out, I split the job, for example a wash today, shave tomorrow.
• One-hand friendly choices: electric toothbrush, electric shaver, pump toothpaste or toothpaste tablets, shampoo bars, 2-in-1 hair and body wash, and microfibre towels that dry fast with less effort.
• Warm up the body: gentle shoulder, wrist, and hand stretches before water helps spasticity. I keep water warm, not hot, to avoid fatigue.
• Prepare the space: everything within easy reach on the stronger side. I sit whenever I can.

Brushing my teeth

Aim: clean well with minimum effort and mess.

My set-up

• Electric toothbrush with a thick grip or a rubber sleeve.
• Pump toothpaste or tablets in a dish. No squeezing tubes.
• A lidded beaker for rinsing to avoid spills.
• Suction cup brush holder at chest height so I can park the brush safely.
• A hand mirror at eye level if balance is tricky.

My method

1. Sit or lean with hips supported. Feet flat, knees apart for balance.
2. Load the brush using the pump or tablet, then guide the brush to my lips before switching on.
3. Use the 30-30-30 rule: 30 seconds outer teeth, 30 seconds inner, 30 seconds chewing surfaces. Tongue last.
4. I spit into a bowl or the sink without bending too far. I rinse the brush, not my mouth, to keep fluoride working longer.
5. If hand is tight, I loop a soft strap around the brush handle so I do not grip hard.

Extra oral care when dexterity is limited

• Floss picks or a water flosser are easier than string floss.
• If drooling or lip closure is weak, I practise slow lip presses and cheek puffs after brushing.

For supporters

• Offer set-up help and clean-up, not control. Hand me the pump, do not take over the brushing.

Showering

Aim: wash fully, stay upright, and finish with energy to spare.

My set-up

• Shower chair or perching stool facing the taps.
• Handheld shower head with a pause button if possible.
• Long-handled sponge and a soap-on-a-rope or a pump body wash.
• Non-slip mat inside and outside the shower. Towel laid open on a chair ready for drying.
• Clothes laid out in the order I will put them on.

My method

1. I test water with my stronger hand and forearm to avoid scalds if sensation is altered.
2. I sit to wash. I start at the top and work down. Face, neck, armpits, groin, feet.
3. I use the long-handled sponge for my back and lower legs. I wash the weaker arm by supporting it on my thigh.
4. I keep the bathroom door unlocked but tell someone I am showering. I agree a check-in time.
5. Drying is energy heavy. I pat dry while seated using a microfibre towel, then air-dry the feet on the mat before standing.

If fatigue hits mid-shower

• I pause, sit, and breathe out slowly for ten counts. I finish the essentials only, armpits and groin, and save hair for another day.

For supporters

• Fit rails where my hand naturally reaches. Place bottles at shoulder height on my stronger side.

Bathing

Aim: soothe spasticity and wash safely.

When I choose a bath

• On stiff days, warm water loosens my muscles. I keep soaks short, 10 to 15 minutes, to avoid fatigue.

My set-up

• Bath board or bath seat. Two grab rails, one vertical to enter, one horizontal to steady.
• Non-slip strips in the tub. Long-handled sponge. Pump wash.
• A transfer plan. I practise dry first: sit on the bath board, swivel legs, then lower.

My method

1. I enter slowly using rails. I never pull on taps or the towel rail.
2. I keep water at mid-chest when seated. Hot water can worsen dizziness.
3. I finish with a quick rinse under the handheld shower to remove residue that makes the tub slippery.
4. Getting out, I roll to my stronger side, bring knees up, plant my feet, and push to sit using the rail.

Red flags

• If I have fainted recently, I avoid baths and stick to seated showers.

Shaving

Aim: reduce nicks, tremor stress, and time on my feet.

Face shaving

• I use an electric shaver while seated with a towel across my chest. Short, slow circles. I stabilise the shaver by resting my elbow on the sink or my knee.
• If I prefer wet shaving, I use a guarded safety razor and a brush with a chunky handle. I shave after a warm shower when hair is soft. I pull the skin taut with the stronger hand.

Body shaving

• I use a long-handled razor or trimmer for legs or underarms. I apply a non-slip shaving gel from a pump. I work in small areas and rinse often.

If hand is very shaky

• I shave less often and trim instead. Grooming is about comfort, not perfection.

For supporters

• Offer to tidy the neckline or hard-to-reach patches only if I ask. Dignity first.

Skin care that protects me

• I pat on an unfragranced moisturiser after washing to prevent cracks, especially on the weaker side. Pumps beat screw caps every time.
• I check skin daily for redness on elbows, hips, heels, and under braces. If something rubs, I pad it or adjust the fit.

Making it stick: habits that help

• Keep a visible checklist on the bathroom wall with simple steps and pictures if word-finding is hard. For example, Brush, Wash, Dry, Deodorant.
• Use timers for pacing. I set five to ten minute timers so I do not overdo it.
• Lay out tomorrow’s kit the night before, including clean towels.
• Celebrate the smallest win. If all I could manage today was teeth and a face wash, I still showed up for myself.

When to ask for extra help

• New dizziness, repeated falls, or cuts that do not heal.
• Shoulder pain or a tight fist that stops washing properly.
• Breathlessness or chest discomfort in the shower.

A GP, occupational therapist, or physiotherapist can review rails, seating, and hand function, and can arrange aids through local services. A speech and language therapist can help with bathroom prompts if aphasia makes sequencing hard.

A word to families and friends

Your quiet set-up help is gold. Warm the room, place items on the stronger side, remove trip hazards, and give me privacy. Check in, do not hover. Praise effort, not appearance. We are building confidence, not chasing perfect grooming.

Final thought

Self-hygiene is not vanity, it is recovery work. With the right set-up, kinder choices, and steady practice, these routines become doable again. One safe wash, one clean smile, one comfortable shave at a time.