Handout of Parkinson's Exercises
- 1. Benefits of Yoga for people with Parkinson’s - Improves balance, confidence, and posture. - Lengthens tight muscles making walking and other daily activities easier. - Combats rigidity with neck and trunk rotation (the motions most affected by rigidity). - Strengthens muscles that are necessary for everyday tasks. - Incorporates breathing into every motion, which allows for chest expansion and improved lung capacity, increased focus and reduced stress/anxiety. Mountain Pose and Upward Salute Benefits: corrects faulty posture, improves balance, warms the body in preparation for exercise. Instructions: Mountain Pose: Stand with your feet hip width apart. Keep your arms by your sides and your shoulders back and down. Upward Salute: inhale as you reach your arms overhead. Exhale as you bring hands down to your sides. Next inhale reach arms overhead once again. Repeat the pattern several times. Forward Bend Benefits: stretches the middle and lower back, stretches the hamstrings, and calms the body. Instructions: Stand with feet hip width apart. On an exhalation, gently bend forward at the hip joints, knees bent. Let your head hang from the base of the neck. You can modify this exercise by sitting in a chair and folding your torso between your legs. Warrior I Benefits: Opens the hips and shoulders, tones the legs and ankles, improves balance, and broadens the chest. Increases muscular endurance. Instructions: Take a big step forward with your right leg. Turn left toes out right toes point straight ahead. Bend right knee over the right ankle, left leg straight. Inhale as you raise your arms above your head. Hold 5-10 breaths. Switch sides. Trunk Circles Benefits: increases range of motion in your spine and releases muscles in your back. Trunk rotation is highly beneficial for people with Parkinson’s disease, as it is a necessary motion for walking and is highly affected by rigidity. Instructions: Feet shoulder-width apart, knees slightly bent, and hands resting at your waist. With a flat back, make big circles with your trunk. Repeat 5-10x each direction. This can also be done seated in a chair instead of standing. Exercises Recommended: 5-10 breaths each side 1x/day
- 2. SIT TO STAND LONG ARC QUADS -do not use hands -straighten leg from bent position; can add ankle weight TOE/HEEL RAISES WALL PUSH UPS -lift toes/heels off ground -hands on wall, bend arms -can be seated or standing to straight arms CHAIR DIPS -hands on arms of chair, elbows bent straight Tips for Preventing Falls -keep moving! “if you don’t use it, you lose it!” -remove rugs, tables and cords from walking areas; keep well lit -check with a doc about meds, vision, diet, and hydration Exercises Recommended: 8-12x, 2 sets, 2-3x/week