Parkinsons Disease Stretching Exercises
Here is a selection of some functional Parkinsons disease stretches notice that you should follow our general stretching guide when performing the Parkinson Exercises described below :
In general, you should have in mind that, since stiffness is a major enemy which can potentially result in Parkinsons disease, it is vital to keep as many of your body areas stimulated as possible for instance, try using your hands, palms and fingers for daily tasks, squeezing a small ball in your palm, marching in place with your knees high and many more!
Watch the photos below for a better understanding of the stretches described above! Its crucial to perform the exercises as accurately as possible in order to grab the usual Stretching Benefits
The pics and the video below make it easier for our visitors to find how each stretche described above can be executed! So have a careful look on them:
Other Parkinsons Disease Treatment Options
Apart from the above described stretches, additional Parkinsons disease treatments may include:
- Medications, which aim at supplementing or substituting dopamine, the neurotransmitter which, as mentioned previously, Parkinsons disease sufferers have deficiency in
- Supportive therapies, which are designed for making the sufferers routine easier help you cope with everyday life
Are There Any Risks Of Exercising With Parkinsons Disease
Some symptoms, like Parkinsons tremors, may seem worse during exercise. But exercise generally improves tremors and other symptoms in the long run.
Reduce challenges by stretching before and after exercise. Use good form to prevent injury. And avoid slippery floors, poor lighting and tripping hazards. If you have pain, stop and rest.
Pushing yourself too hard during exercise can lead to injury. Start slowly and increase intensity and duration over time. Keep a log to track your exercise choices and how you feel. Eventually, youll learn what works best for you.
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:
- Tai chi, yoga or Pilates.
You May Like: What Is The Typical Progression Of Parkinson Disease
What Parkinsons Symptoms Can Improve From Exercise
Research has shown that exercise can improve gait, balance, tremor, flexibility, grip strength and motor coordination. Exercise such as treadmill training and biking have all been shown to benefit, along with Tai Chi and yoga.
Studies have shown that:
Flexibility / Stretching Exercises
1. Body TwistSit on the edge of a seat. Sit tall. Turn your shoulders to the right. Place your right hand behind you. Twist your body and head to the right as far as you can go without any pain, only a stretched feeling. Hold. Try to relax and breathe.
2. Wall HangFace a wall and stand with your feet about 30cm from the wall. Lift your hands straight above your head and place palms on wall, as high as possible. Lean forward without arching your back. The stretch should be felt under the arms and in your chest. If this is too easy, take the feet further back from the wall.
If you can reach, rest your hands on the frame at the top of the door. Keeping your arms straight, slowly lean forward until you feel a gentle stretch. Hold. Do not over-stretch.
3. Doorway Bend
Stand near a doorway. Lift your arm to the side, up to shoulder height. Bend your elbow to 90 degrees and place the entire forearm on the door frame. Gently turn your body away from the arm and feel a stretch in the shoulder and chest. Hold. Repeat on the other arm.
4. Side Bend
Sit tall in a chair that doesnt have arms.Lift one arm over your head and curve your body to the side.Keep your buttock firmly on the seat so you dont tip the body.A stretch should be felt on the side of the body. Hold. Repeat for the other side. Do not lean forward or backwards.
Don’t Miss: Physical Therapy Parkinson’s Certification
How Can I Increase Movement Throughout The Day
Too often people think they need to attend a class at a gym for it to count as movement. Thats not true. Whether its mopping the floor, gardening, or vacuuming, its all activity. A recent study found that participating in these non-exercise physical activities was the best predictor of the UPDRS motor scores . One key to managing rigidity is to move often throughout the day.
New Types Of Exercise For Parkinsons
Researchers are continually studying different types of exercise for PD and APDA works to keep you informed about these new findings.
- Karate People who participated in a study involving a 10-week karate class program noticed improvements in gait, quality of life and self-reported impression of change. We highlighted this research study at the 2019 American Academy of Neurology Annual Meeting.
- Golf A preliminary study was done to determine if golf is a beneficial mode of exercise for people with PD We highlighted this research at the 2021 American Academy of Neurology Annual Meeting.
Read Also: Metronome For Parkinsons Disease
Read Also: Parkinson’s Disease And Hearing Loss
What Is Parkinson Disease
Parkinson disease is a movement disorder. It can cause the muscles to tighten and become rigid This makes it hard to walk and do other daily activities. People with Parkinsons disease also have tremors and may develop cognitive problems, including memory loss and dementia.
Parkinson disease is most common in people who are older than 50. The average age at which it occurs is 60. But some younger people may also get Parkinson disease. When it affects someone younger than age 50, its called early-onset Parkinson disease. You may be more likely to get early-onset Parkinson disease if someone in your family has it. The older you are, the greater your risk of developing Parkinson disease. Its also much more common in men than in women.
Parkinson disease is a chronic and progressive disease. It doesnt go away and continues to get worse over time.
Medications used in the treatment of restless legs syndrome include the following:
-
Dopaminergic agents
-
Alpha2 -adrenergic agonists
A network meta-analysis of 10,674 participants found that, compared with placebo, only levodopa is inefficient to relieve symptoms of RLS. The researchers recommend gabapentin, gabapentin enacarbil, and pregabalin as first-line treatement. Oxycodone-naloxone could be considered in patients with severe or very severe RLS who failed in treatment with other drugs.
Stretching Exercises For Parkinsons Patients
If you are not active and poor posture sets in, your joints and muscles will tighten over time. Stretching or flexibility exercises for Parkinsons patients to maintain proper range of movement in all their joints and muscles. Flexibility exercises for people with Parkinsons disease are especially vital to minimize stiffness, improve posture, and mobility.
Here is a list of four stretches that you should try if you are planning to start your Parkinsons workout regimen
Recommended Reading: How Do Doctors Test For Parkinson’s Disease
How Can I Help Myself
Try to keep active in spite of rigidity as this will help you maintain flexibility, mobility and independence. Regular exercise can also help to strengthen muscles and alleviate the pain and aches that often accompany rigidity.
The following suggestions may help:
- Continue your normal routine and daily activities as long as you are able.
- Follow a simple exercise programme to keep your muscles flexible and strong.
- Adjust your routine so that you do things that might tire your muscles when you feel least stiff .
- Remove or firmly secure loose rugs that you can trip over, and rearrange furniture to make it easier to move around at home.
- Maintain a positive attitude this can help with all sorts of difficulties.
Many people have discovered and developed activities and exercises that help with rigidity and mobility their own personal coping strategies. Although these wont work for everyone, watching some of the video clips on Coping Strategies – Tips & Tricks may help you discover and develop strategies of your own, for example juggling to avoid stiffness.
- Bouncing a ball to reduce stiffness – watch our video
- Juggling to reduce stiffness – watch our video
How Will My Doctor Test For Rigidity
At your appointment, your doctor will ask you to keep your limbs as relaxed and loose as possible. Then, they will gently flex and extend your joint, such as your elbow, wrist, or shoulder. If youre experiencing rigidity, your doctor will feel an increased resistance to movement in both directions extension and flexion. A unique aspect of cogwheel rigidity is that the jerky motion occurs at both slow and fast speeds.
Don’t Miss: What Are The Cardinal Signs Of Parkinson’s Disease
Difference Between Spasticity And Rigidity
Spasticity generally occurs only during muscle stretch and is usually accompanied by increased tendon reflexes and a Babinskis response. There is usually a difference between resistance in one direction of movement as compared to the opposite direction and some patients may represent with Clasp-Knife phenomenon
In rigidity, muscle tone is increased even at rest and is usually presents during passive range of motion in all directions across individual joints. The plantar reflex and tendon reflexes are usually normal. There is absence of synergy.
Best Physical And Occupational Therapy Exercises
Physical therapy exercises target your areas of concern. They can help develop your strength, balance, and coordination. Youll also enhance your functional mobility by improving concentration, flexibility, and range of motion.
Occupational therapy exercises are intended to help you perform daily activities related to work, school, or home with greater ease.
Don’t Miss: Does Vitamin B12 Help Parkinson’s
What Does A Parkinson’s
Its important to practice Parkinsons specific exercises rather than general exercise training to improve movement because of the type of brain stimulation each type of exercise produces.
Your brain has the ability to help you move better. It learns from all stimulation applied to it, including exercise, and has an enormous capacity to re-wire the neural connections for improved movement. You may not have noticed, but, getting off a low chair, rolling in bed and picking up a cup of water all require infinite amounts of fine-tuning as your brain prepares, conducts and evaluates the task. Your brain is receiving constant feedback about the environment so that it can move with the appropriate amount of speed, power and accuracy to be effective and efficient.
Dopamine deficiency can lead to the continuing reduction of movement, speed and power. Instead of getting up from the chair first time round, it may mean that you have to use your arms to push up, or rock back and forth a bit to get enough momentum to stand up. It is the chronic reduction in a movement that makes big movements like walking and small movements like writing so challenging.
Parkinsons specific exercise will teach you how to move with amplitude, power and speed in everyday tasks so that you can get back to doing the things you enjoy doing. By increasing your overall activity level, Parkinsons specific exercise may also slow down the symptom progression of your Parkinsons.
Exercise frequency
How Hard Should I Exercise If I Have Parkinson’s Disease
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.
Don’t Miss: Is The Incidence Of Parkinson’s Disease Increasing
How To Start Exercising If Youre Living With Parkinsons
Safety is key. The first thing you need to do is talk with your neurologist and primary care doctor to make sure that the exercise regimen that you embark upon is safe for you.
Next, ask for a referral for physical therapy. A physical therapist will be able to figure out what movement challenges you may have and design a program to help you improve. There are certain physical therapists with additional training in Parkinsons. Your physical therapist will work with you for your allotted sessions, and then can help you plan your ongoing exercise regimen that is tailored to you. You can contact the APDA National Rehabilitation Resource Center for Parkinsons Disease for help finding resources in your area.
Additionally, physical therapy can help counteract the tendency for people with PD to reduce the size of their movements. The Lee Silverman Voice Technique has designed a program called LSVT-BIG which trains participants to make big movements. You can search for an LSVT-trained professional near you.
Anyone starting out on an exercise program could benefit from APDAs Be Active & Beyond exercise guide which includes clear photos with simple instructions that are easy to follow, with exercises that address all levels of fitness.
Pathophysiology Of Parkinsons Disease
The progressive death of dopaminergic neurons in the Substantia Nigra pars compacta located in the midbrain, more precisely in the Basal Ganglia , promotes a significant decrease in the levels of the neurotransmitter dopamine, and as a consequence the functional impairment of the neural circuits . The chronic reduction in dopamine levels gives rise to the manifestation of the motor symptoms that characterize this disease. However, the pathophysiology of PD is not limited to the dopaminergic system, that is, neuronal degeneration of other areas of the brain such as the brainstem and cortex competes and even precedes neuronal death in BG. Thus, other neurotransmitter systems are compromised, thus making PD a multisystemic pathology manifested by a series of motor and non-motor symptoms .
Examples of experimental tests showing a high and a low data dispersion.
The cardinal motor signs of PD are: resting tremor, plastic-type muscular rigidity, bradykinesia , and postural instability. This set of symptoms associated or not, forges characteristic clinical signs in patients with the disease such as gait and balance disorders, mask facies and dysarthria. In addition to these symptoms, a set of sensory autonomic and cognitive-behavioral symptoms may manifest during the course of the disease .
Recommended Reading: Parkinsons Support Group Connecticut
Recommended Reading: Does Flu Shot Cause Parkinson’s
Parkinson’s Disease And Movement Disorders Center
Our center provides compassionate and timely treatment to patients with movement disorders, such as dystonia, ataxia, essential tremor and similar conditions. But our mission goes beyond patient care excellence. By offering educational events and support groups, we empower patients and caregivers to become better partners in their health.
Choosing The Right Exercise Class For Parkinsons
When trying to find an exercise class to join, it can be hard to know which ones to try because there are many different types of classes that are marketed to people with PD. When you are evaluating a class, it is important to remember the following:
- It is the components of the exercise class that are important . You do not need to specifically do boxing or dance if you can achieve these elements of exercise in other ways.
- The instructor should have expertise in PD. APDA offers a training for fitness professionals which helps them better understand how to create exercise programs best suited for people with PD.
- The ratio of class members to instructors should be low enough to maintain safety.
- The class should be adaptable for people of different abilities and mobility. Many classes will offer seated options or other modifications.
It may take a few tries to find the types of exercise that suits you best so dont give up! Feel free to try different classes in your area to see what types of exercise appeal to you. It can also be motivating to take classes together with a friend or family member. You can hold each other accountable, and also have some fun together. As you find classes you enjoy, you can incorporate those modalities into your exercise schedule. For help in finding classes in your area, you can contact one of our Chapters or Information & Referral Centers. There are also many virtual classes that you can join from home.
You May Like: Exercise Bike For Parkinson’s
Stretches To Reduce Rigidity
Rigidity is one of the primary symptoms of Parkinsons disease, affecting up to 89% of people with PD.
Rigidity is felt as stiffness of the arms, legs, and trunk beyond what would result from normal aging or arthritis. Stiffness can be experienced on one or both sides of the body and contribute to a decreased range of motion and muscle or joint pain. Rigidity can also affect the muscles of the face, which contributes to facial masking in PD.
Stretching helps combat the muscle rigidity that comes with PD. It also helps muscles and joints stay flexible. While there are no standard stretching exercises for people with PD, stretches that focus on the trunk and legs are important for balance and walking.
Some important points to remember when stretching:
1) Try to stretch during medication on times when you have the best movement.
2) Stretch gently and stay within a range that feels comfortable and does not increase pain.
3) Stretch slowly and hold the stretch for 15-30 seconds.
4) Focus on breathing and do not hold your breath when stretching.
Want to add daily stretching to your exercise routine in 2022? Click below to check out Lizs free videos featured on the Engage Therapy YouTube Channel.