From Neurophysiotherapy we have to take into account that the treatment must be adapted to the needs of each individual, therefore, it is recommended a previous assessment by a specialized professional to identify and objectify the priorities of the treatment to be followed.
In general terms, a person affected by Parkinson’s disease should exercise daily, trying to maintain joint mobility in good condition, strengthen the weakest muscles and make the most shortened ones more flexible, maintain and/or improve posture without forgetting the work of coordination and balance reactions of the body.
Below we will show 5 exercises that meet these basic objectives and that can be performed in different degrees of Parkinson’s Disease affectation.
It is possible that in more advanced stages may require a little help from another person to perform them.
The important thing is to acquire a habit, a healthy routine that keeps us active and makes us exercise our body and mind.
Courage!!!
Exercise 1: THE BRIDGE
- Lie on your back, with knees bent and feet flat on the floor. Arms extended to the side and side of the body with palms facing up.
- Lift the hips upward, tensing and focusing on the abdominal and gluteal muscles.
- Hold the position for 5-6 seconds and lower to the floor.
- Repeat this action 10-15 times.
- Depending on your physical condition, you can perform this exercise for 1 to 3 sets. Resting about 30 seconds between sets.
Exercise 2: QUADRICEPS STRENGTHENING AND ISQUIOTIBIAL STRETCHING
- Sit in a high chair, with your back straight.
- Stretch your leg out to horizontal, your knee should be straight and your foot should be facing towards you.
- Hold the position for 5-6 seconds and lower to the starting position.
- Repeat this action 10 to 15 times per leg (I recommend first one leg and then the other).
- Depending on your physical condition you can perform this exercise from 1 to 3 sets. Resting about 30 seconds between sets.
- You can also add weight (1kg) on the ankles in the second or third series (if in doubt, consult a specialist).
Exercise 3: CHAIR SITTING
- Use a stable chair. For safety reasons, I recommend that you lean the chair against the wall to prevent it from slipping.
- Stand so that the chair is behind you. Try to keep your feet about 30-35 cm apart.
- Keep your abdomen tight and your back straight at all times.
- Lower down until your buttocks touch the chair and return to the starting position.
- Repeat this action 10-15 times.
- Depending on your physical condition you can perform this exercise from 1 to 3 series. Resting about 30 seconds between sets.
Exercise 4: WAIST DISCONNECTION
- Stand upright, keep your back straight, abdomen and buttocks tight.
- Spread your feet 30-35 cm apart to widen your base of support.
- Clasp your hands together and bring them from one hip to the other in a wide, rhythmic motion.
- You can use the rhythm of music or a metronome to perform the exercise.
- Repeat this action for 1 to 5 minutes
- You can complicate the exercise by keeping the movement of the arms while walking. Remembering that the hands should touch the hip as you walk forward.
Exercise 5: POSTURE
- Stand with your back against the wall, so that your heels, buttocks and back touch the wall.
- Your head does not need to touch the wall but you should keep your head upright, with your eyes straight ahead and your chin up.
- Do not let your knees bend, stretch them well, notice the tension in the back of your legs.
- During the first week, do not introduce arms
- Gradually raise your arms, keeping them with the palms of your hands facing forward.
- Repeat this action for 1 minute.
- Depending on your physical condition, you can perform this exercise for 1 to 3 sets. Resting about 30 seconds between sets.