Parkinson's in Depth

10 Important Things to Focus on in Your Parkinson’s Exercise

Patients with Parkinson’s disease usually find it difficult to be independent in daily activities of living. However, self-exercise is one of the best ways they can improve and train their body to reach a good level of independence in their daily life. Here are 10 wonderful exercises for individuals with Parkinson’s disease that target range of activities.

1. Maintaining your balance

To maintain balance, patients of Parkinson’s disease can practice swinging both arms while walking. This will lessen fatigue and loosen the arms and shoulders. Furthermore, walking while changing the speed of your gait from fast to slow from one destination to another is a good technique for improving your balance. Using a chair as a support, you can also do leg lifts to the front and side, making sure that your back stays straight and your spine remains in a neutral position.

2. Walking

The best exercise to improve your walking in Parkinson’s disease is toes up! The rule is to stride forward, striking the heel and rolling the foot as you transfer weight forward to the toe. This is a good way to avoid commonly occurring calf cramps or freezing, making the lower leg active. In addition, always practice walking briskly, with both arms helping to elevate the strides. To aid balance, legs should always be further apart while walking.

3. Sitting and standing

The most effective exercise for achieving a sit to stand is to practice it in an armless chair. Patients should sit slowly into the chair until their bottom reaches the seat. However, rising from the chair should be rapid to resist gravity, which is a good exercise to train yourself for this purpose. I often instruct my clients to perform the sit-to-stand “aggressively.” This word seems to cause a translation to more effective movement for the individuals.

4. Posture and tight muscles

Stiffness and muscles that tighten or cramp  are one of the most common complaints of patients with Parkinson’s disease. The focus of the exercise for this problem should be on arms, shoulders, legs in a wall lean. An easy exercise is to stand 8 in away from a wall, keeping arms as high as possible, with the palms and fingers open. Lean in and stretch in this position repeatedly to improve posture.

5. Fine motor skill: Working the hands and fingers for everyday tasks

Stiffness is the worst enemy of patients with Parkinson’s disease an can often effect the hands making daily tasks difficult.  One practical exercise for this condition is buttoning and unbuttoning a shirt. Furthermore, exercising the hands by squeezing a ball and stretching your fingers, or imitating the action of playing the piano, can also help improve hand and finger dexterity. Many additional exercises can be found online by performing a simple google search.

6. Facial exercises

Mask face is a common symptom in Parkinson’s and presents in an individual’s lack of expression. This can be frustrating for both the individual and his/her companion as it falsely communicates a lack of interest. To help keep the facial muscles supple and responsive, you can get playful with it in front of a mirror. Have fun with it while making faces which express various emotions, confused, sad, happy, surprised, etc. This will help loosen the facial muscles and prevent them from getting tighter. Massaging your face while taking a warm bath is also a good exercise for facial muscles. Be careful with the warm bath if you have hypertension or orthostatic hypotension.

7. Voice exercises

Voice exercises are very important for patients with Parkinson’s disease because a symptom of the disease can be a weakening voice and difficulty swallowing. If you are having either of these problems it’s important to consult with a Licensed Voice and Speech Pathologist as soon as possible. One of the best vocal strategies is to speak louder than you think you should. Make sure you use your diaphragm while projecting your voice. I told one of my Parkinson’s clients to go home and yell at his wife. This was of course a joke, but he got the point. Feel the diaphragm as you speak loudly and forcefully. Yawning is also a useful vocal exercise. Make sure to open your throat while yawning. This is also an effective strategy if you have difficulty swallowing.

8. Falling Exercise

Patients with Parkinson’s disease can be prone to serious falls. It is often advised that they should practice by incorporating fall techniques during their exercise sessions. This will help them get accustomed to falling and teach them to do so while avoiding injury.

9. Navigating tight spaces

Most patients with Parkinson’s disease fear  walking into tight or narrow spaces because of their poor balance. This is more of a fear than a disability. Exercises performed during a training session that involve navigating tight corners of a room to practice this routine and overcome fear. This is a great “active rest” activity to perform during your workout.

10. Brain exercises: teasers, memory and cognition

Just like with any other disease, brain exercises are very effective in the case of patients with Parkinson’s disease to improve their quality of daily life. The most effective exercises are brain games that challenge your mind such as puzzles, chess and writing.

Got Parkinson’s? Feel Better with Patrick’s Exercise Programs!
Quick & effective
The 5 minute DVD

5 Minute Parkinson’s Exercise DVD

You can improve your health and vitality in the comfort of your home in little as 5 minutes a day.
Learn more/Purchase

Greater intensity
The Parkinson’s Brain&Body Bar

The Brain&Body Bar
A Fun, unique and effective way to build strength and flexibility
Learn more/Purchase

Greater intensity
The Parkinson’s Brain&Body Bar

The Parkinson’s Exercise Ball
Used by individuals, therapists and trainers to improve function and health for PWP.
Learn more/Purchase

BUYER COMMENTS

“It used to be that I couldn’t get up from a chair but after using the 5 Minute Workouts, I can get up by myself.” Sara K. Age 72, Manhattan, New York

Sara K.
Age 72, Manhattan, New York

“Thank you Patrick! The DVDs I purchased have made an incredible change in the way I think of my disease and the way I feel. I’m fighting back!”

Leonard P.
Age 68, Manhattan Beach, CA

“This DVD program is fun and I feel so much better. My shoulder used to hurt and I couldn’t raise my right arm. Now I can!”

Nathan W.
Age 69, Rhode Island

“I use my DVD every morning. It makes me feel so much better through the day.” Rhonda B. Age 72, Montreal, Canada

Rhonda B.
Age 72, Montreal, Canada

“I actually went back to the (golf) driving range one month after using the Bar. I got my golf swing back, not quite what it used to be but it was fun!”

Sandy M.
Age 81, Chicago, IL

“I tried other DVD programs but none of them has made me feel as great as I feel now using the BrainBall and the Bar.” Oscar B, Age 56, De Moines, IA

Oscar B,
Age 56, De Moines, IA

“I love the beautiful locations. I t takes me back to wonderful trips my fly fishing. I feel so refreshed even after just 5 minutes.”

Mel R.
Age 91, Montana

“Where I live, there are no trainers that specialize in Parkinson’s. Patrick’s DVDs have given me hope and have definitely improved my health and balance.”

Meagan S.
Age 62, Bakersfield, CA

“I now use the Brain&Body Bar every day. It’s had an amazing effect on my posture, balance and strength. Plus it’s fun!”

Peter R.
Age 76, Chicago, IL

“Just the other day I dropped a heavy lief of a table, it would have crushed my foot but I reacted quickly and moved my body and foot out of the way. I completely believe that I was able to react and move so fast because of Patrick’s exercises.”

Anita W.
Age 81 Los Angeles, CA

“I have been using the Parkinson’s Exercise DVD Program now for three months and I feel so much stronger, confident and balanced. Thanks Patrick!”

Vick F.
Age 78, Los Angeles,

Accreditations
https://www.smartxpd.com/wp-content/uploads/2020/09/footer-logo.png


CSC Certified


ISSA Certified

Newsletter Sign Up
Social Media Accounts
Accreditations
https://www.smartxpd.com/wp-content/uploads/2020/09/footer-logo.png


CSC Certified


ISSA Certified

About Us
Exercise Programs
Newsletter Sign Up
Social Media Accounts

SmartXPD® Copyright 2020 | Privacy Policy

SmartXPD® Copyright 2020 | Privacy Policy