Thursday, September 22, 2022

Stretching Exercises For Parkinson’s Patients

The Benefits Of Yogafor Parkinsons Disease

Upper Body Stretching Routine for Patients with Parkinsons Disease

According to the Parkinsons Foundation, yoga can help with flexibility, breathing, and posture as well as relaxation and stress reduction. Best of all, its a self-paced activity, the foundation adds, which means you dont have to perform certain exercises if your physical limitations get in the way. Bonus: Your routine can be modified depending on your needs for example, doing seated yoga in a chair.

Yoga is really my go-to, Subramanian says. Mind-body exercises are really beneficial for mental health, which is important given the risk for anxiety and depression in Parkinsons disease.

Expert Exercises For Parkinsons Disease

By Melita Petrossian, M.D. – Medical Director for Movement Disorders Center at Providence Saint Johns Health Center

In the past two decades, scientific studies have shown again, and again that exercise and physical activity can have dramatic impacts on the outcome and well-being in Parkinsons disease . The benefits of exercise are so widespread, as listed below, that exercise should be thought of as medicine, but with almost no side effects. I have many PD patients who are so dedicated to improving their neurological health with an exercise regimen that they become more physically fit than before they were diagnosed with PD. These patients often report, anecdotally, that they feel worse regarding their PD when they dont have the opportunity to exercise consistently.

Benefits of exercise include:

  • Improved gait and balance / reduced freezing of gait / reduced risk of falls
  • Improved flexibility / reduced rigidity / reduced risk of contractures
  • Improved endurance / energy
  • Improved ability to complete activities of daily living / improved sense of well-being / improved quality of life
  • Improved working memory and decision making
  • Improved attention and concentration
  • Improved mood / reduced depression and anxiety
  • Improved quality of sleep

Direct effects of exercise include:

Putting It All Together

It can be overwhelming to think about adding all of these exercises to your daily or weekly routine. Consider a phased approach, where you’ll work in one element every week or every other week. If you try to take on too much out of the gate you could hurt yourself, especially if you are starting from a relatively sedentary lifestyle.

In addition, “weekend warrior” athletics can you put you at risk of injury. Start small and steady and gradually increase the number of days per week that you are exercising. The goal is to exercise at least 2.5 hours per week but many patients find further benefit from more frequent and longer duration exercise .

There are various types of activities that will incorporate a few or all of the exercises mentioned above. Examples include dance, boxing and other Parkinson’s-specific classes. I recommend that patients change it up to avoid boredom. The muscles will get bored of the same exercises over and over and they stop responding to exercise. The brain gets bored as well – it needs a challenge! And of course, psychologically it becomes a chore to do the same exercises over and over. For example, some patients will do cardiovascular three days per week, work on machines three days per week, stretch for 10 minutes daily, and do tai chi on the seventh day.

Recommended Reading: Reishi Mushroom Parkinson’s Disease

Day 3 Focus: Abdominal Lumbar And Hip Strength

Remember: Your core is made up of 35+ muscles and a majority of them arent on your stomach!

There are a lot of muscles that go into moving your pelvis, spine, and rib cage and if youre only using crunches to train your core, youre missing a few big pieces of the puzzle.

Perform these exercises 3-4 times per week for best results.

Does kneeling hurt your knees? Try putting a towel under them for additional support.

Calf Stretches For Parkinsons

How to treat body stiffness in Parkinson

Seated Option: Calf Stretch with Strap

  • Start seated on the edge of the chair with a yoga strap in hand.
  • Extend your right leg and loop the strap under the ball of your foot. Keep your heel on the floor, knee slightly bent.
  • Using the strap, gently pull your toes towards you until you feel a stretch through your calf. Hold 1-3 seconds and release. Repeat 10 times.
  • TAKE IT DEEPER:
  • Use the strap to pull your toes toward you, leading with the big toe and turning your ankle slightly inward. Hold 1-3 seconds and release.
  • Use the strap to pull your toes toward you, leading with your pinky toe and turning your ankle slightly outward. Hold 1-3 seconds and release.
  • Repeat 5 times each side.
  • Switch legs and repeat on the left side.
  • Standing Option: Wall Push-offs x 20

  • Stand one foot away and facing the wall. Toes pointed straight ahead.
  • Keeping your heels anchored on the floor, lean forward towards the wall. Catch yourself with your hands.
  • Push-off the wall to return to standing.
  • Repeat 20 times.
  • *To increase the intensity of the stretch, back away from the wall until you reach a distance where you feel a strong stretch in your calves when youre leaning forward against the wall. Be sure to keep your heels down throughout the exercise.

    Don’t Miss: 1st Sign Of Parkinson’s

    Exercise 4 : Pwr Step* Kneeling

    STARTING POSITION: Kneeling in front of a chair.

  • Kneeling in front of a sturdy chair, stack your hips on top of your knees and shoulders on top of your hips. Gaze forward and place your hands on the chair for balance. Slightly squeeze your hips and pull your shoulders back.
  • Shift your weight to into your right knee and powerfully step your left leg to the side of the chair. Keep an upright posture.
  • Once you find your balance, open your arms out to your sides, squeezing your shoulders back and pressing your hips forward. Keep your fingers spread wide.
  • Return to the starting position.Repeat on the other side.Repeat 10 times per side.Rest and perform a second round.

    What Type Of Exercise Should I Do If I Have Parkinson’s Disease

    Exercise is a planned, structured, repetitive activity that is intended to improve physical fitness. There is no right exercise for people with Parkinsons. Everyones regimen will differ, depending on overall health, symptoms and previous level of activity. Any exercise helps, and a variety of exercise types may provide well-rounded benefits.

    Aerobic exercise

    Aerobic exercise involves activities that challenge your cardiorespiratory system such as walking, biking, running, and activities in the pool. Participating in aerobic exercise at least three days a week for 30-40 minutes may slow Parkinsons decline.

    Strength training

    Strength training involves using your body weight or other tools to build muscle mass and strength. Strength training two days per week, starting with low repetition and weight, may be beneficial in Parkinsons disease. A focus on extensor muscles, or muscles in the back of the body, can help with posture.

    Flexibility training

    Stretching two or more days per week can be beneficial to maintain range of motion and posture. Holding each stretch of major muscle groups for 30 to 60 seconds can improve muscle length.

    Balance and agility training

    This type of training often combines aerobic exercise, strength training, and flexibility training. Examples include:

    • Dancing.
    • Tai chi, yoga or Pilates.

    Recommended Reading: Parkinson’s Disease Related Disorders

    Toe Stretches For Parkinsons

    Seated Option: Fingers Between Toes

  • Start seated on the edge of your chair, feet firmly planted on the floor.
  • Cross your left leg over your right in a figure-4 position.
  • Using your right hand, gently slide your fingers between your toes. You should feel a nice stretch.
  • Gently move your foot up and down 5-10 times.
  • Make gentle circles clockwise 5 times, and counterclockwise 5 times.
  • Repeat for as long as youd like, letting your toes relax slowly.
  • Switch feet and repeat steps 3-6.
  • *Cant get into the figure-4 position or reach your feet? Check out the Yoga Toes a helpful toe-stretching tool.

    Standing Option: Toe Lifts

  • Start standing with a chair behind you for safety.
  • Lift ONLY your big toes up off the mat. Repeat 10-15 times.
  • Leave your big toe anchored and lift the other 4 toes off the mat. Repeat 10-15 times.
  • Lift ALL 10 toes off the matt. Repeat 10-15 times.
  • TAKE IT DEEPER:
  • Lift all 10 toes up off the mat.
  • Slowly sit down into the chair and then stand back up, keeping toes lifted the entire time.
  • Repeat 10-15 times.
  • Want More Practical Articles Like This

    Stretching exercises for Parkinson’s disease

    Much more can be found in our Every Victory CountsĀ® manual. Its packed with up-to-date information about everything Parkinsons. It also includes a worksheet and resource section to help you put what youve learned into action. Request your copy of the Every Victory Counts manual by clicking the button below.

    You May Like: What Is The Difference Between Alzheimer’s And Parkinson’s Disease

    Ankle Stretches For Parkinsons

    Seated Option: Ankle ABCs

  • Start seated on the edge of your chair, feet planted firmly on the floor.
  • Raise your right foot up.
  • Trace the ABCs in the air with your toes. Make the letters as big as possible.
  • *Use your ankle for the motion, not your knee or hip.

    Standing Option: Split Stance Weight Shifting

  • Start standing one foot away and facing the wall. Place your hands on the wall in front of you for balance.
  • Take a big step back with your left leg, keeping your right foot forward. This is called a split stance.
  • Push your hips forward to shift your weight into the front leg, bending your front knee and keeping your heel on the floor. Keep your back leg straight. Hold 1-3 seconds.
  • Pull your hips back, shifting your weight back into the back leg, bending at the knee. Your front leg straightens and the toes of your front foot come off the floor, pulling up towards your knee. Hold 1-3 seconds.
  • Rock back and forth so youre shifting your weight from the front leg to the back leg. Do this 10-15 times.
  • Switch legs and repeat steps 3-5.
  • Strength Training Helps Build Muscle Mass

    Strength training can involve lifting weights, using machines at the gym, using your own body weight for resistance, or even using common household items like a milk jug filled with sand, the Parkinsons Foundation notes. Your strength training should focus on the following muscle groups:

    • Core muscles
    • Arm muscles
    • Hands and wrists

    In general, strength training should be done two to three times per week, but scheduled so that youre not targeting the same muscles on consecutive days, as your muscles need to rest and recover, the foundation advises.

    As with stretching exercises, strength training can be performed while standing, sitting, or while on the ground.

    The Wisconsin Parkinson Association recommends several exercises to help strengthen your grip and improve your reach. Tasks such as handwriting and reaching for items on higher shelves can be a challenge for people with Parkinsons disease, and hand exercises can help minimize these issues.

    In general, resistance training helps build and maintain muscle mass, Subramanian says. The stronger you are, the more independent youll be.

    You May Like: Parkinson’s Disease Therapeutic Regimen

    What Are The Best Exercises For Parkinson’s

    An example of one of the best exercises for Parkinsons disease is the toe up, which gets the patient to raise his or her toes when taking a step. Stretches for the neck, arms and legs are also important, although some may be difficult for the patient to perform. Other exercises for Parkinsons include practicing being in small spaces, using small steps when turning and practicing any daily activity that is difficult.

    The toe up exercise is one of the most important for people who suffer from Parkinsons disease. To perform the exercise, the person walks slowly while ensuring that the foot lands on the heel and rolls forward to the toe. Also, when performed slowly, the exercise can be used as a stretch for the lower leg muscles, which can help with leg cramps.

    Practicing taking steps in the correct way is also important for someone with Parkinsons. In general, the person should use short steps only when turning, and long steps for regular walking. This can take some practice, but can reduce the chance of the patient falling over.

    Flexibility And Stretching Exercises

    What Exercise Is Good For Parkinson Disease

    Due to increasing rigidity or stiffness, individuals living with Parkinsons will benefit from frequent stretching and flexibility exercises. Stretching activities assist in keeping a good range of movement. These types of exercises require you to hold the position and relax. Allow the muscle to gently stretch and feel lengthened. Hold each stretch for 20 to 60 seconds. You dont have to do all the exercises every day. Choose the ones that are right for you.

    For each exercise :

    • Hold each stretch 20-60 seconds
    • No bouncing or jerking the muscles
    • Feel stretch, but no pain
    • Breath deeply

    Recommended Reading: How To Check For Parkinson’s Disease

    How Exercise Helps With Parkinsons Symptom Management

    In general, the Parkinsons Foundation says, exercise helps improve gait, balance, flexibility, and grip strength while reducing tremors. A review of existing research published in the August 2016 edition of the journal Frontiers in Medicine found that exercise may also improve cognition, while reducing depression and fatigue.

    When Should Someone With Parkinsons Start Exercising

    After youve been diagnosed with Parkinsons, try to start an exercise regimen as soon as possible, says the Parkinsons Foundation. The foundation calls this the pre-habilitation stage, and warns against waiting until you start to have pain or problems with your movements to begin an exercise regimen.

    Still, its never too late to start. People who have advanced Parkinsons and exercise have better health-related quality of life than people who dont exercise, so its important to stay active and even try new routines as your condition progresses.

    There are so many benefits to exercise with Parkinsons disease, Subramanian says. In addition to all the positive effects on symptoms and progression, there are other benefits as well, including social ones, if you work out as part of a group. Exercising will also likely help you to sleep better, which is important for overall health.

    Really, she continues, the more physical activity the better, as long as youre safe. And if youre worried about staying motivated, a general rule is that any exercise that you love is something youre going to keep doing.

    Dont hesitate to try different things, too, which will challenge your brain and your body. Youll see the positives right away, she says.

    You May Like: Loving Someone With Parkinson’s

    What Are The Best Exercises For Parkinsons Disease Patients

    According to the National Institute on Aging, Parkinsons disease is a nervous disorder that leads to stiffness, shaking, and difficulty in movements, coordination, and balance. Although this disease is not curable, some exercises may significantly improve your symptoms. Physical activities play a crucial role in assisting you in coping with Parkinsons disease.

    How Hard Should I Exercise If I Have Parkinson’s Disease

    Parkinson’s Exercise Video – Morning Stretching Routine

    A rating of perceived exertion is a good way to measure intensity. On a scale from 0 to 10, 0 would be how you feel while sitting or lying down, while 10 would be the maximum effort you can give. Building up to an effort between 5 to 8 means you are exercising at a high intensity. A good gauge is, if you can have a conversation with someone while exercising, you should probably increase your intensity.

    Also Check: Insomnia And Parkinson’s Disease

    Exercise 3 Quadruped Hip Extension

    STARTING POSITION: On hands and knees.

  • Line up your knees underneath and slightly wider than your hips. Press your palms into the floor, flattening your fingers against the floor and straightening your elbows. Straighten your right leg behind you, knee straight and toes on the floor.
  • Pull your belly button up towards your spine. Look in between your hands. Squeeze your right glute to raise your right leg straight up towards the ceiling. Keep your knee straight. Lower back down.
  • Repeat 15-20 times.Perform two rounds per leg.

    Flexibility And Stretching Exercises Part 2

    Due to increasing rigidity or stiffness, individuals living with Parkinsons will benefit from frequent stretching and flexibility exercises. Stretching activities assist in keeping a good range of movement. These types of exercises require you to hold the position and relax. Allow the muscle to gently stretch and feel lengthened. Hold each stretch for 20 to 60 seconds. You dont have to do all the exercises every day. Choose the ones that are right for you.

    For each exercise :

    Hold each stretch 20-60 secondsNo bouncing or jerking the musclesFeel stretch, but no painBreath deeplyFLEXIBILITY / STRETCHING EXERCISES

    1 Leg Hang

    Lying on your back on the edge of a firm flat surface. Let one leg hang over the edge. A gentle stretch should be felt in the front of hip of the hanging leg. Let the muscles relax and hold. Repeat for the other leg.

    2. Hip flexors and quads

    Illustration: Dr Levent Efe, Medical Arts

    Start in a lunge position with one leg stretched out behind you, resting on the floor. Keep hips level and squared. Place a towel or pillow under your knee if needed. Ensure the knee angle on the front leg is over 90o and you can see your toes. Drop the hip of the back leg down. The stretch should be felt in the hip of the rear leg.

    3. Hamstring Stretch

    Illustration: Dr Levent Efe, Medical Arts

    Illustration: Dr Levent Efe, Medical Arts

    This stretch can also be done lying on the floor or seated in a chair.

    4. Wall Calf Stretch

    Don’t Miss: Michael J Fox Cure For Parkinson’s

    Penile Modeling Following Ipp Implantation

    IPP implantation involves a surgical procedure in which a prosthetic device is inserted inside the penis. This course of action is recommended for people in the chronic stages of PD who have ED as well.

    This surgical intervention can correct penile curvature and sexual dysfunction. While it is possible for prosthetic implantation alone to resolve curvature issues, most people will need additional straightening procedures during the operation, such as penile modeling.

    Once the IPP is implanted, the doctor will bend the penis in the opposite direction of the curvature. This maneuver can be repeated until they remedy the curvature.

    Popular Articles
    Related news