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The key to an effective exercise program with PD is to focus on posture and purposeful movement. The postural muscles are important to maintaining ROM in the shoulders for ADLS, key to balance and gait by keeping your center gravity over your base of support and to assist in fatigue. The main antigravity and postural muscles are your scapular muscles/upper back, back/hip extensors and your quadriceps. The stronger that your postural muscles are, the better equipped you will be to battle “forward posturing” which is the tendency to being pulled or stooped forward. There many ways to exercise these key muscle groups. BASIC TRAINING PRINCIPLES AND CONSIDERATIONS Progressive Resistive Exercise (PRE) As a muscle adapts to applied stresses, resistance must gradually be increased for further positive changes to occur- thus the term progressive resistive exercise. Large increases in resistance should be avoided; if the stress is too great, you could injure your muscle, tendons. If your increase in resistance results in poor technique, then it is too much weight. Muscle Balance Proper muscle balance is an important goal in all exercise routines because it is essential for maintaining good posture and avoiding over-use injuries. Muscle Imbalances: Most rotator cuff injuries are due to muscle imbalances of the shoulder. Shoulder strength and muscular length/ROM imbalance can cause impingement of the soft tissue structures of the acromiohumeral space. Wheelchair users are even more susceptible to muscle imbalances. Nearly every motion and all repetitive motions are anterior working the pecs, shoulder internal rotators, anterior deltoid, etc. These anterior muscles become tight and shortened while the upper back muscles become weak and elongated. You can see these imbalances in the postures of chronic wheelchair users. A typical posture is rounded shoulders with mild thoracic kyphosis and forward head. This posture is even more accentuated by non-supportive wheelchair back that is stretched out accommodating this poor posture. Sets and Repetitions With use of the appropriate training load, the number of sets and repetitions govern the goal and outcome of the exercise program. Sets and repetitions can be set up for muscular endurance, muscular strength, and muscular power routines. Core muscles such as the scapular and pelvic girdle musculature are best trained via a muscular endurance routine since they are more endurance and postural muscles. GOAL/ROUTINE Volume (reps/sets) Intensity (training load) Muscular Endurance 8-20 reps/3-5 sets Low to Medium When in doubt, consult your MD or PT. Much aloha, Kevin Lockette PT www.parkinsonsmoveit.com www.ohanapacificrehab.com On Sat, Nov 14, 2009 at 4:07 PM, rayilynlee <[log in to unmask]> wrote: > Types of Home Exercises for Parkinson's Disease > > Certain types of exercises may help, such as : > > a.. Stretching . Simple stretches can be done anywhere and help to keep the body flexible and mobile. They should be done throughout the day, each exercise repeated three times, and holding the stretch for three to five full breaths. > b.. Strength training exercises with light weights can be done at home. They help to improve balance and co-ordination by strengthening muscles, and also increase resistance to fractures by strengthening bones. > c.. Aerobic exercises such as walking, cycling, dancing, or swimming help to maintain general health and well being of the patient. While walking, the patient should practice heel to toe placement of the feet, longer strides for walking and short steps with feet apart while turning, and swinging the arms by the side. > d.. Aquatic exercises performed in a warm pool give excellent results regarding improvement in muscle tone, increasing range of motion, and helping to reduce pain and stiffness. The buoyancy of the water helps to improve balance and posture without the risk of falling. > e.. Exercises to involve movement of the limbs in full range improve flexibility and mobility. > f.. Singing loudly, reading aloud, making faces in the mirror, or chewing help to strengthen the facial and jaw muscles. > g.. Yawning helps by opening the throat and helps with swallowing problems as well as clear speech. > h.. Practicing Tai chi and yoga exercises can help to improve strength, balance, and flexibility, as well as reduce stress and joint pains. > Exercises should be stopped at any point if you are feeling unwell or if in pain and further exercises should only be resumed after consulting with your doctor. > > > > 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 > -- Kevin Lockette PT www.ohanapacificrehab.com www.parkinsonsmoveit.com Kailua Clinic 808 262-1118 Honolulu Clinic 808 593- 2610 Cell Phone 808 228-0340 SPECIAL NOTE: This communication is intended solely for the individual or the entity to which it is addressed and may contain information that is privileged, confidential, and/or prohibited from disclosure. 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