Simple Steps to Improve Tight Muscle and Poor Posture in Parkinson's Disease

These general exercises and suggestions are designed to assist a patient suffering from Parkinson's disease. They are ancillary to medical treatment and should be carried out in consultation with one's physician or neurologist. In certain conditions where other diseases are associated with parkinsonism, the physician may set to limit the intensity of the physical activity. However, more intensive physical therapy may be indicated and in some instances should be done under the direction of a physical therapist should the need arises.

STANDING

1. 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.
2. With your back to the wall, alternate raising legs as high as possible by bending the knee as if marching in place.
3. Holding on to something secure, squat down as far as possible, bending knees; then come up.

SITTING

1. 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.
2. 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.
3. 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.
4. Sitting in a chair, raise legs up from the knee alternately, as if stamping your feet.

LYING ON A FIRM BED OR FLOOR

1. 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.
2. Lie on the floor or bed on your abdomen. Do the following one by one:
a. Put your hands behind back and look up to ceiling, trying to raise your chest off the floor.
b. Kick your legs alternately, as if swimming.
c. Turn your head from right to left.

FOR BETTER BALANCE

1. Stand with hands on hips, feet spread apart:
a. Practice marching in place
b. Practice raising leg straight out to the rear.
c. Practice raising leg out to the side.
d. Practice drawing a circle with the leg.
2. Standing with hands at side, feet spread apart:
a. Lean forward and back
b. Lean to both sides
c. Lean in a circular motion and reverse the motion

FOR WALKING

1. When walking, REMEMBER:
a. Take as large a step as possible
b. Raise your toes as you step forward, hitting ground with your heels
c. Keep legs apart and posture straight
d. Swing arms and look straight ahead - your feet know where the floor is located.
2. 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.
3. For a better swing to arms, walk holding a rolled magazine in each hand; keep elbows straight.
4. Practice walking sideways, backwards, and take big steps.

FOR TURNING

1. When practicing turning:
a. Keep feet spread-apart and head high
b. Use small steps; rock front side to side
c. Raise legs from the knees
2. If you feel glued to the floor:
a. Raise your head, relax back on your heels and raise your toes
b. Rock from side to side, bend knees slightly and straighten up and lift your toes
c. It sometimes helps if the arms are raised in a sudden short motion

FOR GETTING IN AND OUT OF A CHAIR

1. 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.
2. To sit down, bend forward as far as possible and sit down slowly. Get close to the chair. Do not fall into the chair.
3. 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

1. Place blocks under the legs of the head of the bed. This will elevate the head of the bed, & make it easier for you to sit up and swing the legs off the bed.
2. A knotted rope tied to the foot of the bed can help you to pull yourself up.
3. 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

1. 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.
2. Always try to dress yourself completely. Use shoehorns, elastic laces, or extra-long shoelaces 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.
3. 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:
1. 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.
2. Bathtub grab bars are available. Purchase only those that attach securely.
3. Raised toilet seats are commercially available.
4. Toilet armrest for getting on and off the toilet are available.

FOR SPEECH, FACE AND CHEWING DIFFICULTIES

1. Practice singing and reading aloud with forceful lip movements. Talk into a tape recorder, if one is available.
2. 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.
3. When chewing food, chew hard and move the food around; avoid swallowing large lumps.