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Dear Ray, This great stuff. I intend to use it at our next well...ness series, keep them coming. Haroon On Thu, Jul 16, 2009 at 7:46 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 <http://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 > -- Haroon Basheer ---------------------------------------------------------------------- To sign-off Parkinsn send a message to: mailto:[log in to unmask] In the body of the message put: signoff parkinsn