Parkinson's Disease Fitness, Exercise and Wellness
Balance Exercises for Parkinson’s
(Author’s Note: Oops, I pressed the button to publish this article and video compilation before it was complete. Please consider it a work in progress.)
Balance Training is not a Parkinson’s specific issue, it is an issue for everyone as they age.
Selecting the appropriate balance exercises will depend on how good your balance currently is. There are many factors that affect balance, and it can be argued that all leg strengthening and core strengthening and flexibility exercises are, in a way, balance exercises.
I’ve highlighted a few videos that provide ideas to consider when selecting balance exercises. If you watch the videos, you’ll notice the final video seems out of place. That is because I have a theory that many Parkinson’s balance issues are related to turning difficulties. Improving neck flexibility (the first video) and adding resistance to trunk/ab twists (the last video) are two exercises that help improve turning deficiencies.
Improve Your Balance with Simple Exercises - Ask Doctor Jo
Improve your balance with these simple and advanced balance exercises to get your ankles stronger and improve your overall balance and gait. Using the progression technique can ensure that you perform these safely without increased risk of another injury. See Doctor Jo’s blog post about Improving Your Balance at http://www.askdoctorjo.com/content/improve-your-balance
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Weak ankles can cause poor balance among other things. These great balance exercises can help get your ankles and fine motor muscles stronger.
Start with progression by holding on with two hands. When that gets easy, go to one hand, then some fingers, and then eventually not hold on at all. The first exercise is putting your feet as close together as you can. This is called the Romberg stance. If that is easy, try closing your eyes. If that is easy, move your head from side to side, and up and down. Then combine them together with head movements and eyes closed.
The next balance exercise is called tandem stance. This is with one foot directly in front of the other like you are standing on a tight rope. Follow the same progression as above. Make sure to switch your feet. If all of these become easy, you can try standing on one foot and doing the same progression. For higher level exercises, you can try it with an uneven surface. Try standing on a pillow or a foam cushion and go through all the exercises above.
Improve Your Balance with Simple Exercises:
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.
TOP 3 Balance Exercises for Beginners (How to Get Started!)
FREE Report - Why Stretching Won't Make You Flexible
Here are 3 of the BEST balance exercises for those beginners out there trying to improve balance. These moves will absolutely help your body feel more GROUNDED....and being barefoot as you see Coach Chris in this video is a HUGE part of having a stronger mind-muscle connection.
Balance is something we all need in everyday life. We take it for granted when we walk, run or ride a bike. Over time our balance has become an after thought. BUT as we age, we lose our strong mind-muscle connection from inactivity and increased sitting. Children are constantly in motion and working on their balance without even thinking about it. But adults get older, sit more, do less physical activity each day and our body control diminishes.
Get good at these 3 balance exercises and feel better on your feet, feel more stable, more confident going up and down stairs and strengthen that mind-muscle connection that will lead to improved brain health in our later years.
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TOP 5 Balance Exercises for Athletes in Any Sport
FREE Report - Why Stretching Won't Make You Flexible
Here are 5 of the BEST balance exercises for those athletes out there trying to improve balance. These moves will absolutely help your body feel more GROUNDED....and being barefoot as you see Coach Chris in this video is a HUGE part of having a stronger mind-muscle connection.
Balance is something we all need in everyday life, especially athletes. We take it for granted when we run, jump, swing, or throw. Over time our balance has become an after thought. BUT as we athletes should never lose the strong mind-muscle connection if we care about performance and staying injury-free
Get good at these 5 balance exercises and get bigger, stronger, and faster. Not only that you'll and strengthen that mind-muscle connection that will lead to improved brain performance which has a huge impact in sport.
Here are the 5 balance exercises you need to do:
-Wobble Board Squats
-Foam Pad Toe Touch
-Single Leg Bounding
-Single Leg Staggered Jumps
-Single Leg Low Jumps
If these exercises are too advanced for you, check out Coach Chris' TOP 3 Balance Exercises for Beginners video here: https://youtu.be/blrQKH_02uE
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10 minute Balance for Parkinson's Workout
Power for Parkinson's instructor, Lorin Wilson, demonstrates a few exercises that may be done at home with a chair. Be sure to use your voice and join in!
Power for Parkinson's is not responsible to any injuries that may occur while performing exercise associated with this video. Please do so at your own risk.
Parkinson's disease balance exercises: Hip abduction and Sit to stand (squat)
Strengthening your core, legs, and hip muscles are the key components to gaining better balance. For people with Parkinson's disease these exercises are extremely beneficial in helping minimize falls. Scroll down for detailed exercise descriptions.
Standing hip abduction:
1. Stand beside a table or counter, and place one had on it for support.
2. Slowly lift your leg to the side.
3.Perform 8-12 repetitions for 3 sets. See exercise descriptions below!
Sit to stand (squat):
1.Place a chair against the wall
2.Stand up with your feet shoulder width apart (about 6 inches)
3. Lower yourself to a seated position. Make sure to keep weight evenly districted between each leg.
4. Slowly return to standing.
5.Pefrom 8-12 repetitions for 3 sets.
Make sure to consult with a physician or physical therapist before exercising on your own.
Take breaks when needed and make sure to drink lots of water!
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