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Day #3

As Parkinson’s Disease progresses many of us develop a slowness of gate and walking. The arms don’t move in a natural way and feet can drag, prompting falls…the #1 cause of injury related to PD.
Posture begins to deteriorate, and we can hunch over, another potential cause of falls. Legs become weak as muscles begin to atrophy… standing up for an extended period of time becomes difficult and the fluid movement of your body becomes a challenge…And you thought Parkinson’s was just shaking 🫨! Here’s a few tips to help you manage the above mentioned issues through exercise! Without medication.
#1. Walking to a Metronome. You can get a free one to put on your phone. Start slowly and find a pace that works for you. As the rhythm of the metronome clicks, think left right left right 1-2-3-4. (Assuming you’re in 4/4 time! As your left foot steps forward,move your right arm forward…same with the right foot and left hand. Take big steps and be aware of where your feet are. Walk heel to toe. As this becomes easier, increase the tempo Eventually, your brain 🧠 will adapt and your gait will improve.
#2. Posture… stand against the wall with your back against it putting your feet as close as possible to the wall. Stand straight and tall with your back and shoulders touching the wall. Breath in through your nose for a count of five and hold your breath for a count of four then breathe out through the mouth for a count of five, all the while being aware of your back, shoulders and butt against the wall.
Another good one is to stand in a doorway with arms at shoulder height. Lean forward, as if you are doing a vertical push up and try to touch the shoulder blades together. This one can be a little tricky so it’s a good idea to have someone there with you.
#3. Leg strength. Sit in a chair with your feet on the floor and your back straight. Cross your arms over your chest in front of you and slowly stand upright, as you come down, be aware of your body posture and return to the seating position. Don’t forget to breathe 🧘‍♂️!
Here’s my disclaimer… Talk to your doctor about ANY exercise you begin to make sure you’re capable of doing it safely. What I’ve presented here is something that I have been doing for years. Start slowly and at the first sign of pain or discomfort… stop 🛑
I hope it helps…
DOB

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