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EXCERCISES FOR THE PARKINSON PATIENT -Just as running water does not
freeze, so moving muscles do
not freeze.
KNOW THE FACTS: The maintenance of normal
muscle tone and function is an important aspect of
the treatment of parkinsonism. In part, medication
administered for your illness achieves this goal.
However, to realize the full benefit of the medication
daily exercise and activity are essential. This book-
let outlines some of the exercises capable of main-
taining muscle power and tone and preventing
deformities of the limbs and spine. Their daily
performance has proved most beneficial to patients
with this illness.
TEN BASIC EXERCISES FOR
ThE PARKINSON PATIENT
1. Bring the toes tip with every step you take. In Parkinson's
disease, "you never make a move", without lifting the toes.
2. Spread the legs (10 inches) when walking or turning, to
provide a wide base, a better stance, and to prevent (falling. It
may not look "beautiful," but neither does falling.
3. For greater safety in turning, use small steps, with feet widely
seperarated. Never cross one leg over the other when turning.
Practice walking a few yards and turn. Walk in the opposite
direction and turn. Do so fifteen minutes a day.
4. Practice walking into tight corners of & room, to overcome
fear of close places.
6. To insure good body balance, practice rapid excursions of the
body. backward, forward and to the right and left, five
minutes, several times a day. Don't look for a wall when you
think you are failing. It may not be there. Your body will
always be there to protect you, if you will practice balance
daily.
6. When the legs feel frozen or "glued" to the floor, a lift of the
toes eliminates muscle spasm and the fear of failing. You are
free to walk again.
7. Swing the arms freely when walking. It helps to take body
weight off the legs, lessens fatigue. and loosens the arms and
shoulders.
8. If getting out of a chair Is difficult, rise with "lightning speed,"
to overcome the "pull of gravity." Sitting down should be done
slow, with body bent sharply forward, until one touches the
seat. Practice this at least a dozen times a day.
9. If the body lists to one side. carry a shopping bag loaded with
books or other weights in the opposite hand to decrease the
bend.
10. Any task that is difficult, such as buttoning a shirt. or getting
out of bed, if practiced 20 times it day, becomes easier the
21st time.
FOR TIGHT MUSCLES AND
POOR POSTURE
STANDING
1. Stand ln front of a wall, facing
it about 8" away. Raise arms
and reach as high as possible
toward the top of the wall.
Lean toward the wall and
stretch.
2. With your back to the wall,
alternate raising legs as high as
possible by bending the knee
as if marching in place.
3. Holding on to something se-
citre, squat down as far as
possible, bending knees; then
come tip.
SITTING
1. Sitting In straight-back chair,
place your arms behind the
chair and bring your
shoulders back as for as pos-
sible; raise your head up and
look at the ceilling.
2. Sitting In the same chair, grip
the ends of a broom or mop
stick with both hands, try to
raise It over your head until
you get It behind your head.
Keep head and shoulders as
erect as possible.
3. Sitting in same chair, place
one leg at a time on another
chair and press the knee
straight. Keep It there 15
minutes. Try both legs to-
gether.
4. Sitting in a chair, raise legs up
from the knee alternately, as
if stamping your feet.
LYING ON A FIRM BED OR
FLOOR
1. 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
from right to left as far as
possible. Make sure your
head, shoulders, back, and
knees touch the surface.
2. Lie on the floor or bed on
your abdomen. Do the fol-
lowing one by one:
a. Put your hands behind
back and look up to ceil-
ing, trying to raise your
chest off the floor.
b. Kick your legs alternately,
as if swimming.
c. Turn your head from right
to left.
FOR BETTER BALANCE
1. Stand with hands on hips,
feet spread apart:
a. Practice marching in place
b. Practice raising leg straight
out to the rear.
c. Practice raising leg out to
the side.
d. Practice drawing a circle
with the leg.
2. Standing with hands at side,
feet spread apart:
a. Lean forward and back
b. Lean to both sides
c. Lean in a circular motion
and reverse the motion
FOR WALKING
1. When walking, REMEMBER:
a. Take as large a stop as pos-
sible
b. Raise your toes as you
step forward, hitting
ground with your heels
c. Keep legs apart and pos-
ture straight
d. Swing arms and look
straight ahead - your feet
know where the floor Is
located.
2. Collect a dozen magazines;
lay them out in a straight line.
Space them so that you can
take as long a step as possible.
Practice walking over these
magazines without stepping
on them.
3. For a better swing to arms,
walk holding a rolled maga-
zine in each hand; keep
elbows straight.
4. Practice walking sideways,
backwards, and take big steps.
FOR TURNING
1. When practicing turning:
a. Keep feet spread-apart and
head high
b. Use small steps-, rock front
side to side
c. Raise legs from the knees
2. If you feel glued to the floor:
a. Raise your head, relax back
on your heels and raise
yourtoes
b. Rock from side to side,
bend knees slightly and
straighten up and lift your
toes
c. It sometimes helps if the
arms are raised in a sudden
FOR GETTING IN AND OUT
OF A CHAIR
1. If you become glued a few
steps before you reach the
chair, try this: Don't aim for
the chair but some object
past it. Pass the chair as
closely as possible and as you
go by it sit down.
2. To sit down, bend forward as
far as possible and sit down
slowly. Get close to the
chair. Do not fall into the
chair.
3. 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 arm-
chair, raise the back legs with
4" blocks. This will help you
to get up easily. Don't let
people drag you up by your
arms, but help you by pulling
you under your arms, or with
a slight push on your back.
FOR GETTING OUT OF BED
1. Place blocks under the legs of
the head of the bed. This will
elevate the head of the bed, &
make it easier for you to sit up
and swing the legs off the bed.
2. A knotted rope tied to the
foot of the bed can help you
to pull yourself up.
3. 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.
FOR USING YOUR ARMS AND HANDS
1. Practice buttoning and un-
buttoning your clothes; prac-
tice cutting food and writing.
Squeeze a ball or work with
"Silly Putty." Keep your
fingers busy many times a
day. Tear paper; take coins
out of the pocket; play the
piano.
2. Always try to dress yourself
completely. Use shoehorns,
elastic laces, or extra-long
slioe laces to get a better
grip. Dress in the most re-
laxed and comfortable posi-
tion, sitting or standing, but
make sure you are in a safe
position.
3. To keep elbows straight and
shoulders loose, Install a pul-
ley In doorway, place a chair
under it or slightly in front.
Stretch your arms and
shoulders in all directions. By
working the pulley when
seated, you can get a more
vigorous pull.
FOR GREATER SAFETY IN
BATHTUB AND TOILET
If it is difficult to sit down in a
bathtub, try the following:
1. Place a beiicii, stool or chair
inside the tub; have the legs
sawed off to tub heiglit. Sit
on the chair and soap your-
self. Use shower to rinse, or
rubber shower extension.
2. Bathtub grab bars are avail-
able. Ilurcliase only those
that attach securely.
3. Raised toilet seats are coni-
mercially available.
4. Toilet an-n rest for getting on
and off the toilet are avail-
able
FOR SPEECH, FACE AND CHEWING DIFFICULTIES
1. Practice singing and reading aloud with forceful
lip movements. Talk into a tape recorder, if
one is available.
2. Practice making faces in front of a mirror.
Recite the alphabet and count numbers with
exaggerated facial motions. Massage your face
with vigor when washing and bathing.
3. When chewing food, chew hard and move the
food around; avoid swallowing large lumps.
The previously outlined general exercises and sug-
gestions are designed to help you. They are ancillary to
medical treatment which should be carried out in cotisulta-
tion with your physician. In special instances where other
diseases are associated with parkinsonism, your physician
may wish to limit the intensity of your physical activity.
Conversely, more intensive physical therapy may be Indicated
and in some instances should be done under the direction of
a physical therapist.
All activities possible should be engaged in: - work,
walking, shopping, house chores, gardening, visiting, senior
clubs, church organizations, travel, theater, swimming, sports,
gymnasium, health clubs, "Y" activities, etc.
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This information presented by the Center for Neurologic Study. Please visit us at http://www.cnsonline.org