Parkinson’s disease is a progressive neurological condition. Around 166,000 people live with Parkinson’s disease in the UK. People with Parkinson’s disease don’t have enough of the chemical dopamine in their brain because some of the nerve cells that make it have stopped working.

Exercises

There is a vast amount of research into the importance of exercise for Parkinson’s patients which helps to keep you active and independent for as long as possible. We have developed a quick list of exercises for specific challenges that you may have. Remember, starting these exercises as soon as you notice small changes is the best time to make improvements.

Log roll technique

If you have difficulty turning in and getting out of bed, the log roll technique can help you move safely.

1. Roll onto your side by dropping your knees over to the side first and reach across with your hand for the edge of the bed
2. Bring your feet over the edge of the bed
3. Push yourself up onto your elbows and raise yourself into sitting

Knee rolls

• Lie on your back with your knees bent and your feet flat on the bed.
• Slowly roll your knees from side-to-side, keeping your shoulders on the bed.
• Repeat this exercise 10 times to each side.

Arm openings

Lie on your back with your knees bent and your feet flat on the bed.

1. Take your arms out to the side, try and rest them down on the bed.
2. Rest in this position to feel the stretch.
3. Bring both arms up in front of you, clapping your hands together.
4. Leave one arm out to the side; bring your other arm over, reaching towards your hand to try clap. You may find after practicing more you are closer to your hands touching. To improve this, you may want to try to pass a scarf from one hand to the other.
5. Aim to repeat this exercise 10 times, the number you can manage may vary, you want to do enough to loosen up but not exhaust yourself.

Sit to stand

If you have difficulty getting up from a chair, the following steps may help you to move safely.

Sit to Stand stages:

1. Sit at the edge of your seat, with your heels behind your knee (this stretches your tight calves)
2. Move your upper body forward over your feet with your knees and hips bent
3. Begin to rise up to a half stand position, knees still bent and slowly start to straighten them. At this stage, you must keep your upper body weight forward over your feet and knees so that you don’t fall backwards.
4. Fully straighten your knees and hips, push your shoulders back and head looking forwards at eye level.

Freezing

“Freezing” refers to the temporary, involuntary inability to move. This generally happens when going through doorways, or as you go to get up from sitting and turning.

1. Stop and think – calm by taking a deep breath

• Stop where you are
• Take a deep, slow breath in through your nose and out through your mouth
• Relax your shoulders
• Remind yourself: “this will pass, I can get moving again”

2. Weight shift

• Gently shift your weight from one foot to the other
• Do it slowly and rhythmically
• This helps “wake up” your movement

3. Cognitive movement strategies

• Use your brain to guide your feet
• Try counting your steps, or imagine stepping over a laser

4. If it occurs at a doorway:

• Always look through the door to a picture or clock on the wall to take your attention away from the doorway. Focus on the object, not the doorway, then take your next step.

Tips to increase your physical activity

• Do things you enjoy and you know you will be able to keep working at.
• Get yourself into a routine. The more you think about it sometimes you can talk yourself out of exercise. Make a plan – same time each day and then it becomes part of your routine and is easier to stick to.
• Try to start with completing exercise 2-3 times a week and as you feel fitter and stronger you can increase this to 3-4 times and 4-5 times etc

Useful resources

Below are some links to exercise sessions (i.e. boxing, tai-chi, walking) created by Parkinson’s UK on YouTube that you can begin to follow and complete as part of your regime depending on your own interests:

What is Parkinson’s? (YouTube)
Exercise and Parkinson’s (YouTube)
Parkinson’s UK Northern Ireland website
Parkinson’s UK – Physical activity resources