Exercise: Arm Raise

Purpose: Helps strengthen shoulder muscles.
(Required item: A set of 1 lb. hand weights.)

1. Sit in a sturdy armless chair. The back of the chair should support you comfortably.
2. Keep your feet flat on floor.
3. Hold a set of hand weights (a recommended starting weight is 1 lb. for each weight) straight down at your sides, with your palms facing inward.
4. Raise both arms at your side, to shoulder height.
5. Hold the position for 1-2 seconds.
6. Slowly lower your arms to your sides. Pause for 5-10 seconds to rest.
7. Then, repeat the exercise about 10 additional times.
8. After a short rest period, do another set of 10 repetitions of this exercise.

For more information go to www.parkinsonresearchfoundation.org

Stretching Exercises for Parkinson's Disease

By Sarena Ulibarri

Parkinson's disease is a degenerative muscle disorder that causes tremors, stiffness, trouble balancing and lack of mobility. The symptoms generally worsen over time, and there is no known cure. In addition to medication and close medical care, exercise is commonly recommended to improve functioning and quality of life in those with Parkinson's disease. Exercise classes that focus on stretching, such as yoga, tai chi and Pilates, may be especially beneficial.

Benefits
Few studies have tested long-term effectiveness of stretching exercises for Parkinson's disease, but according to a Cornell study, patients who took part in gentle yoga classes for Parkinson's disease reported an overall improvement in their sense of well-being, including decreased stiffness and tension, and increased mobility and energy. Stretching exercises can also help counteract the postural changes caused by Parkinson's disease, including rounding forward of the shoulders and spine. In addition to physical benefits, group exercise classes may provide emotional support that can help people cope with Parkinson's disease.

One cause of Parkinson's disease is an insufficient amount of dopamine in the brain; the cause of the decrease in dopamine is unknown and may be genetic. According to a 2002 study at the John F. Kennedy Institute, restorative or meditative yoga has been shown to increase dopamine levels, which may be one reason why Parkinson's disease patients report improvement after practicing yoga.
Types
If you have Parkinson's disease, take care when choosing an exercise program, and opt for a gentle and noncompetitive practice. Some hospitals or recovery centers have exercise classes for Parkinson's disease that focus specifically on stretching exercises as symptom management. Choose a yoga class for Parkinson's disease labeled as "gentle" or "restorative," and always talk to the instructor about your condition and particular concerns. Pilates is a system of exercise that focuses on small controlled movements and strengthening the core. Pilates classes for Parkinson's disease should be a gentler practice than those offered at many gyms and studios, but you can always ask the instructor for modifications. Tai chi and qigong classes also offer stretching exercises that are beneficial for those with Parkinson's disease.

Examples
The National Center on Physical Activity and Disability recommends gentle stretching exercises for Parkinson's that focus on the arms, legs and neck, as well as gentle twists, forward bends and side bends. Neck exercises include head tilts, chin tucks and head turns that decrease stiffness in the neck and shoulders. Yoga poses such Bound Angle Pose (baddha konasana), Head to Knee Pose (janu sirsasana), Standing Side Bend (Chandrasana), Wind Relieving Pose (pavanamuktasana) and Half Lord of the Fishes (ardha matsyendrasana) are beneficial stretching exercises for Parkinson's disease.

For more informations go to www.parkinsonresearchfoundation.org

Parkinson: Special Exercises To Improve Symptoms

With the help of an exercise you can take action against your complaints. The training also contribute to physical therapy to counteract poor posture around the back and neck and strengthen the muscles. On Parkinson’s disease sufferers are suffering), inter alia, poverty of movement (akinesia), and muscle stiffness (rigidity. Consequently, their movements are disturbed and the movement will be charged uniformly.
According to the dPV go for lack of exercises in the course of the disease, lost a lot of normal movement patterns, which stunted the unused muscles. Several studies have already provided evidence that exercise training helps many Parkinson’s patients in everyday life. For example, strength training can promote the ability to climb stairs, while Special Mobilisationsübungen help to preserve the balance.

Targeted training contributes to the increase in mobility, and also improves blood flow in the brain. Through the practice of more complex movements can be nerve cells activate and deactivate a wide area. Thus the distribution of the neurotransmitter dopamine and serotonin, whose metabolism in the brain in Parkinson’s syndrome is impaired, increased. Moreover, complex motions by the formation of nerve cells are stimulated.

For more information go to: www.parkinsonresearchfoundation.org