Parkinson’s can be an unexpected and unwanted twist in your life journey. Although you cannot completely control your future, making certain choices such as remaining physically active can set your path in the right direction.
There are several symptoms of Parkinson’s. However, in this blog, we will address one of the most dominant symptoms of the disease – muscular weakness. To nobody’s surprise, weakened muscles make performing necessary tasks more difficult and time consuming. Strengthening major muscle groups of body can help Parkinson’s fighters achieve stability in walking, reduce chances of fall and improve posture and balance. Here is a list of 7 best strengthening exercises that any Parkinson’s fighter can perform at home. As a general precaution, consult your physician before including these exercises in your program.
1. Ball Squeezing with Hands
It is the simplest and easiest exercise for improving hand function in Parkinson’s. It can be done in sitting, standing or lying down position.
Steps to follow:
- Hold a ball in your hand.
- Squeeze it to make your Lumbricals work.
2. Mini Squats
Needless to mention, good leg strength is vital for hassle-free walking in Parkinson’s. Mini Squats is the best exercise to strengthen a Parkinson’s fighter’s quadriceps.
Steps to follow:
- Stand straight with legs shoulder width apart.
- Bend your hip and knee to 45 degrees.
- Keep your knees behind the toes.
- Hold a stable surface if you are losing balance.
3. Spot Jumping
It is the simplest endurance exercise to improve strength and coordination in Parkinson’s. To perform the exercise, jump up and down on your toes in a fluid motion.
4. Knee Extension
Quadriceps strengthening is important for maintaining good knee control while standing. This exercise helps you with that.
Steps to follow:
- Sit on a chair with your back firmly supported on the backrest of the chair.
- Lift your one hip and raise the leg straight.
5. Bridging
It is the best exercise to work on the core muscles. It also improves the Parkinson’s fighters’ posture by working on his glutes and erector spinae.
Steps to follow:
- Lie flat on your back with hands by the side of the hip.
- Now lift your back and hips so that your back and thighs are in straight line.
6. Retractor Strengthening
Stooping posture is one of the first symptoms of Parkinson. Retractor strengthening is important in correcting this forward bending.
Steps to follow:
- Sit or stand in a comfortable position.
- Lock your hands behind your abdomen.
- If comfortable push your elbows towards each other.
7. Sit to stand
This is an excellent exercise to strengthen your legs by working on your quadriceps and glutes.
Steps to follow:
- Sit in a comfortable position on a chair.
- Either raise both of your arms forward or cross them on the chest.
- Now get up from the chair by maintaining a good balance.
This Blog is contributed by Dr. Rimpy kanwar. She has more than 8 years of working experience in the field of Physical Therapy. Her expertise lies in ortho-neuro and Pulmonary rehabilitation cases.
