I spmehow missed part 1 - please send it - thanks

On Thu, Jul 16, 2009 at 6:46 AM, rayilynlee <[log in to unmask]> wrote:

> Home fitness can help Parkinson's patients
> Published: July 13, 2009
>
> Second of three parts.
> Last week, we described various forms of exercise to reduce the symptoms
> associated with Parkinson's disease. Now we'll outline a comprehensive home
> exercise program for people with Parkinson's.
> You should begin with the easiest exercises first, slowly introducing the
> more difficult ones as your fitness level improves. If you fatigue easily,
> try exercising in the morning. Plan to perform your routine three times each
> week. For safety, all exercises can be performed while seated.
>
> Warm-up
> Take a slow walk or slowly march in place for two to three minutes. If
> standing is difficult, "march" while seated.
> Flexibility stretching
> This should be gentle and pain-free. Hold each position for 15 to 30
> seconds and repeat two or three times.
> -窶�eck: look up and down; tilt head to right and left; turn and look right;
> turn and look left.
> -窶５orso: With hands on hips, lean slightly forward; lean slightly backward,
> pushing belly forward; squeeze shoulder blades together.
> -窶�rms: Raise to the front and overhead; out to the side and overhead;
> clasp hands behind head and open elbows out to sides; reach behind buttocks
> and up the back with one hand, then repeat with the other hand.
> -窶�egs: While seated, straighten one knee and then repeat with the other;
> while seated with knee straight, point toes toward nose, then repeat with
> other side, and do the same pointing toes away from the nose; while seated,
> pull one knee toward chest, then repeat with the other side; while seated,
> open and close knees.
> -窶�acial exercises: surprise - lift eyebrows and open mouth; displeasure -
> frown and purse lips; disgust - crinkle nose; pleasure - make a big smile.
>
> Muscle strengthening
> -窶１erform 10 slow, full and pain-free repetitions without weights. Exercise
> left and right limbs. Complete repetitions with one side, then the other. To
> increase difficulty, slowly advance the number of repetitions. When three
> sets of 10 repetitions can be performed comfortably, weights can be added.
> -窶８eights with velcro straps can be purchased, or household items may be
> used, such as soup cans or water-filled bottles.
> -窶４tarting weight should allow pain-free completion of at least 10
> repetitions. Weight should not be advanced until three sets of 10
> repetitions can be completed comfortably. Don't advance weight more then one
> pound at a time. When weight is advanced, reduce repetitions back to one set
> of 10 and advance to three sets as tolerated.
> -窶�rms (both simultaneously): Shrug shoulders up and down; raise arms out
> to the front, but not higher than shoulders, then out to the side; bend
> elbows up and down; with elbows at 90 degrees, bend wrists up and down; open
> and close fingers as if making a fist.
> -窶�egs: Hold onto a stationary object and place feet shoulder-width apart;
> keeping knee straight, move leg out to side, then backward; then bend knee.
> Using both feet simultaneously, lift toes toward the ceiling, then rise up
> on toes. While seated, lift knee toward the ceiling, then straighten knee.
>
> Endurance exercise
> -窶４tart with no more than 10 minutes; gradually increase by a minute or two
> as tolerated, to 30 minutes.
> -窶８alking: Choose flat, obstacle-free terrain. Focus on taking long strides
> while lifting each foot and placing the heel down first. Counting each step
> can facilitate rhythm and smoothness. Swing arms while walking. Use a walker
> with wheels if balance is a problem or if pain prevents progression.
> If walking is not an option, try stationary bicycling.
> Cool-down
> Take a slow walk or slowly march in place for two to three minutes. If
> standing is difficult, march while seated.
>
> Next week: Home safety and preventing falls.
>
> JANET CAPUTO, P.T., O.C.S., guest contributor, is a physical therapist
> specializing in the management of orthopedic and sports injuries, with a
> special interest in vestibular rehab and falls prevention, at Mackarey
> Physical Therapy in downtown Scranton. She is completing her doctor of
> physical therapy degree at the University of Scranton.
>
> PAUL J. MACKAREY, P.T., D.H.Sc., O.C.S., is a doctor in health sciences
> specializing in orthopedic and sports physical therapy. He is in private
> practice and is an affiliated faculty member at the University of Scranton
> physical therapy department. His column appears every Monday. E-mail:
> [log in to unmask]
>
> Rayilyn Brown
> Director AZNPF
> Arizona Chapter National Parkinson Foundation
> [log in to unmask]
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