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Exercises for People with Parkinson's Disease
1. Ten Basic Exercises for the Parkinson Patient 2. For Tight Muscles & Poor Posture 6. For Greater Safety in the Bathroom 7. For Getting Out of a Chair or Bed
Parkinson Patient 1. Bring your toes up with every step you take; never make a move without lifting your toes. 2. Spread your legs about 10 inches when walking or turning to provide a wider base, a better stance, and to prevent falling. It may not look pretty, but neither does falling. 3. For greater safety in turning, use small steps with feet widely separated. Never cross one leg over the other when turning. 4. Practice walking into tight corners of a room, to overcome fear of close places. 5. To ensure good body balance, practice rapid movements of the body. Backwards, forwards, and to the right and left for five minutes several times per day. 6. When your legs feel “frozen” or glued to the floor, a lift of the toes eliminates muscle spasm and the fear of falling. 7. Swing your arms freely when walking. It helps to take the body weight off the legs, lessens fatigue, and loosens the arms and shoulders. 8. If getting out of a chair is difficult, rise with “Lightening speed,” to overcome the pull of gravity. Sitting down should be done slowly, with the body bent forward, until one touches the seat. Practice this at least 10 times a day. 9. If your body lists to one side, carry a shopping bag loaded with books or other weights in the opposite hand to decrease bending. 10. Any task that is difficult, such as buttoning a shirt or getting out of bed, if practiced 20 times a day, becomes easier the 21st time.
For Tight Muscles & Poor Posture Standing in front of a wall, facing it about 8 inches away. Raise arms and reach as high as possible toward the top of the wall. Lean toward the wall and stretch. With your back to the wall, alternate raising your legs as high as possible by bending the knee as if marching in place Holding on to something secure, squat down as far as possible, bending the knees; then come back up. Sitting in a straight-backed chair, place your arms behind the chair and bring your shoulders back as far as possible; raise your head up and look at the ceiling Sitting in the same chair, place one leg at a time on another chair and press the knee straight. Keep it there for 5 minutes, then do the same thing with the other leg. Then try both legs at the same time. Sitting in a chair, raise your legs up from the knee alternately, as if stamping your feet.
Stand with hands on hips, feet spread apart Standing with hands at side, feet spread apart
When practicing turning If you feel glued to the floor Lying on a Firm Bed or Floor Lie on the floor or bed, flat on your back; try to press your body to the floor as flat as possible. Move your head right to left as far as possible Lie on the floor or bed on your stomach. Do the following one by one:
When walking, remember: Collect 10 magazines; lay them out in a straight line. Space them so that you can take as long a step as possible over them. Practice walking over the magazines without stepping on them. For better arm swings, walk holding a rolled magazine in each hand; keep elbows straight. Practice walking sideways, backwards, and taking big steps
For Greater Safety in the Bathroom Place a bench, stool, or chair inside the tub. Have the legs sawed down to the height of the tub. Sit on the chair to soap yourself. Use the shower or shower or shower extension hose to rinse. Use bathtub grab bars that are securely attached to the wall. Raised toilet seats are available at most drug stores and at Walmart. Toilet armrests for getting on & off the commode are very helpful. Always have grab bars, elevated seats and armrests properly installed to prevent accident.
For Getting Out of a Chair or Bed If you become glued a few steps before you reach the chair, try this: For getting out of bed
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