Best Exercise for Reducing Rigidity for Parkinson’s People
Rigidity stands for stiffness in the muscles. Rigidity is one of the motor symptoms in Parkinson’s disease along with tremor and slowness. Today we will discuss Best exercise
Now we will try to find out what are the difficulties Parkinson’s People experience due to Rigidity
How can Parkinson’s person manage rigidity- Let’s know simple tips to keep in mind
PD people should take advice related to exercise from a physiotherapist. One physiotherapist will train you with different types of stretching exercises to help overcome rigidity.
Another major role plays by occupational therapists who will help Parkinson’s patients with devices, tips, and modifications to carry on the activities with ease and safety.
Speech therapist – Parkinson’s patient who has rigidity issue, they should take help with speech and facial exercise for effective communication and improved swallowing.
Know more Voice exercise for Parkinson’s People to improve slur voice
Know more: Hand exercise for Parkinson’s people to improve flexibility of hands movement
Role of yoga – Yoga may help to improve the range of motion, the flexibility of muscles.
Best Stretching Exercise for Reducing Rigidity for Parkinson’s People
Some important points to remember before practicing Stretching Exercise for Rigidity
1) Parkinson’s patients should practice during the on-period time.
2) Parkinson’s People perform each stretch on each side for 3 times
3) Your stretch should feel like a gentle pull. Do not stretch to the point of pain.
4) Do not perform jerky movements
5) While coming back to resting position after each stretch & come back slowly.
First Exercise for Neck Stretches
Neck stretches ( Begin each exercise with your neck in middle position)
1. Gently bend your head forward while bringing your chin toward your chest.
2. Stop when a stretch is felt in the back of your neck. Give overpressure and hold.
3. Hold for 20 counts
4. Repeat 3 times.
1. Gently bend your head backward so that you are looking up at the ceiling.
2. Stop when a stretch is felt in the front of your neck. Give overpressure and hold.
3. Hold for 20 counts.
4. Repeat 3 times.
1. Gently turn your head to the left, looking over your left shoulder.
2. Stop when a stretch is felt in the right side of your neck.
3. Give overpressure on your chin with your same hand and hold ( while turning to the left side give overpressure with your left hand)
4. Hold for 20 counts
5. Repeat 3 times.
6. Repeat 3 times on the right.
1. gently bend your neck and try to touch your left ear to your left shoulder.
2. Stop when a stretch is felt in the right side of your neck.
3. Push your head down with the same hand to give overpressure and hold ( While bending to the right side give overpressure with your right hand. Do not lift your shoulder up)
4. Hold for 20 counts.
5. Repeat 3 times
6. Repeat 3 times on the right.
Chest Stretch
1. Place your palms on the back of your neck and look forward.
2. Pull your elbows back and push your chest forward.
3. You should feel a stretch in the front of your upper chest.
4. Hold for 20 counts.
5. Repeat 3 times.
Shoulder Stretch
1. Take your right arm across your chest.
2. Pull it closer to your chest with the other hand as shown in the figure.
3. Feel the stretch in your shoulder.
4. Hold for 20 counts
5. Repeat 3 times
6. Repeat 3 times on the left side.
Back Stretch
1. Interlock fingers together.
2. Turn palms facing out and slowly lift arms overhead.
3. Look up at hands.
4. Feel the stretch in your fingers and shoulder.
5. Hold for 20 counts
6. Repeat 3 times.
Wrist Stretch
1. Sit with your elbows out and palms together ( Namaste position)
2. Press your palms together and slowly lower your wrists until you feel stretch
3. Hold for 20 counts.
4. Repeat 3 times.
Finger Stretch
1. Keep your fingers straight and together. (Right and left hand together)
2. Now spread them as far apart as possible.
3. Hold for 20 counts
4. Repeat 3 times
Know more: Best Finger Exercise for Parkinson’s people
Trunk Stretch
1. Sit at the edge of your chair.
2. Now open your trunk, bend down and touch your right hand to your left toe.
4. Hold for 20 counts.
5. Now come back to your original sitting position.
6. Repeat 3 times
7. Do the same on the left side 3 times.
1. Keep your right arm down by your side.
2. Now take the left arm up over your head and close to your ear.
3. Then lean your body towards the right side.
4. Move your left hand with your body towards right side & feel the stretch on the left side of your body. ( Do not lift your buttock)
5. Hold for 20 counts.
6. Repeat 3 times
7. Repeat on the left side 3 times.
Quadriceps and Gluteus Stretch
1. Sit in a chair with both feet flat on the floor.
2. Hold your leg below your knee and raise your right knee up towards your chest as high as possible.
3. Pull your knee to your chest with your hands. ( As shown in figure 1)
4. Hold for 20 counts
5. Repeat 3 times
6. Repeat on the left leg 3 times
Note:
- Do not put pressure on your knee if you have done a knee replacement.
- Do NOT do this exercise if you have undergone knee surgery recently.
- If you have knee pain keep your hands below your knee as shown in figure 2
- Stand and hold the chair
- Bend right leg & hold the foot.
- Pull it towards your buttocks.
- Feel the stretch in the front of your thigh.
- Hold for 10 counts
- Repeat 3 times
- repeat 3 times on the left leg.
DO NOT do this exercise if you have severe balance issues.
Adductor Stretch
- Stand tall with your feet approximately two shoulder widths apart & a chair in front.
- Bend the right leg and shift your body to the right side.
- Keep your left leg straight. You will feel the stretch in the left inner thigh.
- Hold for 20 counts.
- Repeat 3 times.
- Repeat 3 times on the left leg.
Hamstring Stretch
- Sit in a chair and place right leg straight out on the floor
- Keep toes pointed up & knees flat
- Keep your left leg straight. You will feel the stretch in the left inner thigh.
- Hold for 20 counts
- Repeat 3 times
- Repeat 3 times on the left leg.
- Sit on the bed with your legs straight.
- Place a long cloth/rope below your feet and then pull the feet towards you till you feel a stretch in the back of your lower leg.
- Hold for 20 counts
- Repeat 3 times.
Leg Rotator Stretch
- Start in a seated position.
- Place left foot flat on the floor and cross the right ankle over the left knee.
- Now, push your right knee downwards until a hip stretch is felt.
- Hold for 20 counts.
- Repeat 3 times.
- Repeat 3 times on the left leg.
- Note: Do not put pressure on your knee if you have done a knee replacement.
- Do not do this exercise if you have undergone knee surgery recently.
Ankle Stretch
- Raise both your legs slightly off the ground.
- Keep your knees straight
- Now move only your feet up. Point your feet and toes towards your knees
- Hold it for 20 counts
- Repeat 3 times.
1. Raise both your legs slightly off the ground.
2. Keep your knees straight.
3. Now move only your feet down. Point your feet and toes towards the floor.
4. Hold it for 20 counts.
5. Repeat 3 times.
Note: Practice during the on-period time.
