- 1st exercise ;
Target Workouts for Neuromotor Diseases with Loss of Balance and Muscle Flexibility
1. Balance
- Swing both arms while you walk to ease fatigue, loosen arms and shoulders, aid balance
Walk rapidly from one end of the room, hall, deck to the other.
Although you will stride briskly, turn slowly taking small steps - no crossovers
March in place, knees high - swing your arms if you're not against a wall.
Using a chair for support, do leg lifts to the front and side - back straight
Legs apart, hands on hips (fingers open) rotate from the waist in a circle.
Do you need a spotter for these drills? Perhaps, many feel more comfortable.
2. Walking
- Toes up. Always heel first then roll to toe (the ball of your foot really.)
You are not wearing high heels, you are not a toe dancer
Heel to toe is also the motion to relieve those calf cramps or the "freeze"
Walk briskly, both arms moving to elevate the stride
Legs will be farther apart than expected to aid balance. This should become your walking position
3. Sitting and Standing
- not the same thing. Practice in an armless chair using abs, thighs and torso.
Sitting is a body bend slowly into the chair until your bottom reaches the seat
Rising from the chair should be rapid to resist gravity
4. Posture and tight muscles
- stretching against those ever-tightening muscles is key
Focus on arms, legs, shoulders in a wall lean.
Stand 8" from wall, arms as high as possible, palms and fingers open, lean in and stretch - repeat
Using the wall for support, back to wall, shoulders pressed into the wall, march in place - knees high
5. Hands and fingers for everyday tasks
- stiffness is the enemy
Exercise will help through repetition
Button and unbutton a shirt you are wearing until you can do it more comfortably
Practice by squeezing a ball or individually picking up the contents of a dish of beans, pasta, buttons
Stretch your fingers as if readying to play the piano; if you can play, let the music begin
6. Everyday body tasks
- bathub & shower safety is crucial as falls are the 2nd leading cause of PD deaths
Grab bars must attach securely. Do a dry run
Shower seats or benches are must - it is too easy to freeze or become disoriented.
Getting dressed: what works for you? Be pragmatic and realistic.
- 2nd exercise ;
PD has many movement-related symptoms and exercise can help to ease some of these movement difficulties. In addition, exercise is necessary to maintain fitness and, no matter how fit the person is, it is important to ask for advice on exercise regimes from the moment of diagnosis.
Exercise can have a very positive effect on people with PD, switching the focus onto healthy body functioning. It also provides a sense of achievement and fun, alongside improving:
Exercise should not be strenuous or uncomfortable, but rather gentle, enjoyable and beneficial to the person with PD. For example, something as simple as a daily walk is a useful form of exercise, as it gets the heart, lungs and muscles pumping, improves flexibility and relieves stiffness. Tai chi is another gentle form of exercise that can be done by most people with PD. Taking exercise as part of a group can be a social activity, or a short routine of stretches and strengthening exercises can be done at home.
A doctor or physiotherapist should be able to suggest a safe exercise routine to use, as well as specific exercises for the most affected parts of the body. There are many exercises that can be recommended according to the needs of each individual, and a selection of these is shown in Figure 12.