Patient Reading
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
Ten Basic Exercises for the 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
Practice marching in place
Practice raising leg straight out to the rear
Practice raising leg out to the side
Practice drawing a circle with the leg
Standing with hands at side, feet spread apart
Lean forward and back
Lean to both sides
Lean in a circular motion and then reverse the circle
When practicing turning
Keep feet spread apart and head held high
Use small steps; rock from side to side
Raise your legs from the knees
If you feel glued to the floor
Raise your head, relax back on your heels and raise your toes
Rock from side to side, bend knees slightly and straighten up and lift your toes
It sometimes helps if the arms are raised in a sudden, short motion
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:
Put your hands behind your back and look up at the ceiling, trying to raise your chest off the floor.
Kick your legs alternately, as if swimming
Turn your head from left to right
When walking, remember:
Take as large a step as possible
Raise your toes as you step forward, hitting the ground with your heels
Keep your legs apart and posture straight
Swing arms and look straight ahead, your feet know where the floor is located!
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:
Don't aim for the chair, but focus on an object just past it. Pass the chair as closely as possible and sit down as you go by.
To sit down, bend forward as far as possible and sit down slowly. Get close to the chair. Do not fall into the chair
To get up, move to the edge of the chair, bend forward and push up vigorously using your arms; try to count "1,2,3 GO!" If you have a favorite chair, raise the back legs with 4 inch blocks. This will help you get up easier.
For getting out of bed
Place blocks under the legs of the head of the bed. This will elevate the head and make it easier for you to sit up and swing your legs off to the side.
A knotted rope tied to the foot end of the bed can help you pull yourself up.
To get to a sitting position, shift the body down and rock yourself by vigorously throwing your arms and legs toward the side of the bed.
Practice singing and reading aloud with forceful lip movements. Talk into a tape recorder.
Practice making funny faces in front of a mirror. Recite the alphabet and count numbers with exaggerated facial motions. Massage your face with vigor when washing .
When chewing food, chew hard and move the food around; Avoid swallowing large lumps