Just as running water does not freeze - moving muscles do not
freeze. The maintenance of normal muscle tone and function is an
important aspect of the treatment of any parkinson type disease.
Whether or not medication administered for your particular
illness is effective in helping you to achieve this goal,
continuing daily exercise and activity (as much as possible) are
essential for both your mental and physical well-being.
This article outlines some of the exercises capable of
maintaining muscle power and tone and preventing deformities of
the limbs and spine.
Before we get started with information about the individual
excercises we'd like to give you some useful tips to
remember. Though these "tips" were written with
Parkinson's Disease principally in mind, they are easily
adaptable to other forms of parkinsonian diseases including
Progressive Supranuclear Palsy (PSP).
Bring the toes up with every step you take. In
Parkinson's disease, "you never make a move",
without lifting the toes.
Spread the legs (10 inches) when walking or turning, to
provide a wide base, a better stance, and to prevent falling. It
may not look "beautiful," but neither does
falling.
For greater safety in turning, use small steps, with feet
widely separated. Never cross one leg over the other when
turning. Practice walking a few yards and turn. Walk in the
opposite direction and turn. Do so fifteen minutes a day.
Practice walking into tight corners of a room, to overcome
fear of close places.
To insure good body balance, practice rapid excursions of the
body. Backward, forward and to the right and left, five minutes,
several times a day. Don't look for a wall when you think you
are falling. It may not be there. Your body will always be there
to protect you, if you will practice balance daily.
When the legs feel frozen or "glued" to the floor,
a lift of the toes eliminates muscle spasm and the fear of
falling. You are free to walk again.
Swing the arms freely when walking. It helps to take body
weight off the legs, lessens fatigue, and loosens the arms and
shoulders.
If getting out of a chair is difficult, rise with
"lightning speed," to overcome the "pull of
gravity." Sitting down should be done slow, with body bent
sharply forward, until one touches the seat. Practice this at
least a dozen times a day.
If the body lists to one side, carry a shopping bag loaded
with books or other weights in the opposite hand to decrease the
bend.
Any task that is difficult, such as buttoning a shirt. or
getting out of bed, if practiced 20 times a day, becomes easier
the 21st time.
The Exercises
For Tight Muscles and Poor Posture Standing
Stand ln front of a wall, facing it about 8" away. Raise
arms and reach as high as possible toward the top of the wall.
Lean toward the wall and stretch.
With your back to the wall, alternate raising legs as high as
possible by bending the knee as if marching in place.
Holding on to something secure, squat down as far as
possible, bending knees; then come up.
Sitting
Sitting in straight-back chair, place your arms behind the
chair and bring your shoulders back as far as possible; raise
your head up and look at the ceiling.
Sitting In the same chair, grip the ends of a broom or mop
stick with both hands, try to raise it over your head until you
get it behind your head. Keep head and shoulders as erect as
possible.
Sitting in same chair, place one leg at a time on another
chair and press the knee straight. Keep it there 15 minutes. Try
both legs together.
Sitting in a chair, raise legs up from the knee alternately,
as if stamping your feet.
Lying on a Firm Bed or Floor
Lie on the floor or bed, flat on your back; try to press your
body to the floor as flat as possible. Move your head from right
to left as far as possible. Make sure your head, shoulders, back,
and knees touch the surface.
Lie on the floor or bed on your abdomen. Do the following one
by one:
Put your hands behind back and look up to ceiling, trying to
raise your chest off the floor.
Kick your legs alternately, as if swimming.
Turn your head from right to left.
For Better Balance
Stand with hands on hips, feet spread apart:
Practice marching in place.
Practice raising leg straight out to the rear.
Practice raising leg out to the side.
Practice drawing a circle with the leg.
Standing with hands at side, feet spread apart:
Lean forward and back
Lean to both sides
Lean in a circular motion and reverse the motion
For Walking
When walking, REMEMBER:
Take as large a step as possible
Raise your toes as you step forward, hitting ground with your
heels
Keep legs apart and posture straight
Swing arms and look straight ahead - your feet know where the
floor is located.
Collect a dozen magazines; lay them out in a straight line.
Space them so that you can take as long a step as possible.
Practice walking over these magazines without stepping on
them.
For a better swing to arms, walk holding a rolled magazine in
each hand; keep elbows straight.
Practice walking sideways, backwards, and take big
steps.
For Turning
When practicing turning:
Keep feet spread-apart and head high
Use small steps; rock front side to side
Raise legs from the knees
If you feel glued to the floor:
Raise your head, relax back on your heels and raise your
toes
Rock from side to side, bend knees slightly and straighten up
and lift your toes
For Getting In and Out of a Chair
If you become glued a few steps before you reach the chair,
try this:
Don't aim for the chair but some object past it.
Pass the chair as closely as possible and as you go by it sit
down.
To sit down, bend forward as far as possible and sit down
slowly. Get close to the chair. Do not fall into the chair.
To get up, move to the edge of the chair, bend forward and
push up vigorously using your arms; try to count 1 2 3 GO! If you
have a favorite armchair, raise the back legs with 4"
blocks. This will help you to get up easily. Don't let people
drag you up by your arms, but help you by pulling you under your
arms, or with a slight push on your back.
For Getting Out of Bed
Place blocks under the legs of the head of the bed. This will
elevate the head of the bed and make it easier for you to sit up
and swing the legs off the bed.
A knotted rope tied to the foot of the bed can help you to
pull yourself up.
To get to a sitting position, shift the body down and rock
yourself by vigorously, throwing your arms and legs toward the
side of the bed.
For Using Your Arms and Hands
Practice buttoning and unbuttoning your clothes; practice
cutting food and writing. Squeeze a ball or work with "Silly
Putty." Keep your fingers busy many times a day. Tear paper;
take coins out of the pocket; play the piano.
Always try to dress yourself completely. Use shoehorns,
elastic laces, or extra-long shoe laces to get a better grip.
Dress in the most relaxed and comfortable position, sitting or
standing, but make sure you are in a safe position.
To keep elbows straight and shoulders loose, install a pulley
in doorway, place a chair under it or slightly in front. Stretch
your arms and shoulders in all directions. By working the pulley
when seated, you can get a more vigorous pull.
For Greater Safety in Bathtub and Toilet
If it is difficult to sit down in a bathtub, try the
following:
Place a bench, stool or chair inside the tub; have the legs
sawed off to tub height. Sit on the chair and soap yourself. Use
shower to rinse, or rubber shower extension.
Bathtub grab bars are available. Purchase only those that
attach securely.
Raised toilet seats are commercially available.
Toilet and arm rests for getting on and off the toilet are
available.
For Speech, Face and Chewing Difficulties
Practice singing and reading aloud with forceful lip
movements. Talk into a tape recorder, if one is available.
Practice making faces in front of a mirror. Recite the
alphabet and count numbers with exaggerated facial motions.
Massage your face with vigor when washing and bathing.
When chewing food, chew hard and move the food around; avoid
swallowing large lumps.
The previously outlined general exercises and suggestions are
designed to help you. They are ancillary to medical treatment
which should be carried out in consultation with your physician.
In special instances where other diseases are associated with
parkinsonism, your physician may wish to limit the intensity of
your physical activity. Conversely, more intensive physical
therapy may be indicated and in some instances should be done
under the direction of a physical therapist.
All activities possible should be engaged in: work, walking,
shopping, house chores, gardening, visiting, senior clubs, church
organizations, travel, theater, swimming, sports, gymnasium,
health clubs, "Y" activities, etc.
