Parkinson's Disease Exercises: BETTER EVERY DAY™ Dynamic Warm Up and Muscle Prep

Introduction

This tutorial provides a step-by-step guide to a dynamic warm-up and muscle preparation routine designed for individuals with Parkinson's disease. The exercises focus on improving aerobic activity, agility, balance, and strength while incorporating modifications to suit various fitness levels. By following these steps, you can enhance your physical well-being and manage symptoms effectively.

Step 1: Gather Your Equipment

Before starting the routine, ensure you have the following items:

• An armless chair for support
• An exercise band for resistance training
• Comfortable clothing suitable for movement

Step 2: Begin with Active Stretching

Start your workout with active stretching to warm up your muscles. Perform the following stretches:

• Neck Rolls: Gently roll your head from side to side.
• Shoulder Shrugs: Raise your shoulders towards your ears and release.
• Arm Circles: Extend arms out to the side and make small circles, increasing the size gradually.

Step 3: Engage in Aerobic Activity

Incorporate light aerobic exercises to get your heart rate up:

• March in Place: Lift your knees high while swinging your arms.
• Side Steps: Step side to side, adding arm movements for coordination.
• Heel Raises: Stand and rise onto your toes, then lower back down.

Step 4: Focus on Agility and Balance

Enhance your agility and balance with these exercises:

• Side Leg Raises: Stand next to the chair for support and lift one leg to the side, alternating legs.
• Single Leg Stands: Hold onto the chair and lift one foot off the ground, balancing for a few seconds before switching sides.

Step 5: Incorporate PWR!Moves

PWR!Moves are specific movements designed to improve mobility:

• Big Steps: Take large steps forward and backward, focusing on full range of motion.
• Power Posture: Stand tall with feet shoulder-width apart, raise your arms overhead, and hold for a few seconds.

Step 6: Utilize the Exercise Band

Use the exercise band for strength training:

• Bicep Curls: Stand on the band and curl your arms up towards your shoulders.
• Seated Rows: Sit in the chair, wrap the band around your feet, and pull the band towards you, squeezing your shoulder blades together.

Step 7: Cool Down and Stretch

Finish your routine with a cool-down period:

• Deep Breathing: Inhale deeply through your nose and exhale through your mouth.
• Gentle Stretches: Repeat some stretches from Step 2 to relax your muscles.

Conclusion

Engaging in this dynamic warm-up and muscle prep routine can significantly benefit individuals with Parkinson's disease. Remember to listen to your body and modify exercises as needed. For ongoing support and resources, consider checking out the Parkinson’s Foundation’s various programs and helplines. Stay active and take care of your health!