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Morton I somehow missed Part 1 as well. Diane has suddenly improved enough to send me hundreds if emails. Kevin Lockette, a PT in Hawaii, is sending me book and DVD. I will pass on any more info I get. In the meantime I'll look for Part 1. Ray Rayilyn Brown Director AZNPF Arizona Chapter National Parkinson Foundation [log in to unmask] -------------------------------------------------- From: "morton apfeldorf" <[log in to unmask]> Sent: Friday, July 17, 2009 2:43 AM To: <[log in to unmask]> Subject: Re: Exercise Tips > 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] >> ---------------------------------------------------------------------- >> To sign-off Parkinsn send a message to: mailto: >> [log in to unmask] >> In the body of the message put: signoff parkinsn >> > > ---------------------------------------------------------------------- > To sign-off Parkinsn send a message to: > mailto:[log in to unmask] > In the body of the message put: signoff parkinsn ---------------------------------------------------------------------- To sign-off Parkinsn send a message to: mailto:[log in to unmask] In the body of the message put: signoff parkinsn