DIY Gym

 

I have just finished the 20 physiotherapy sessions for Parkinson’s posture issues prescribed by my neurologist. I’ve never had physio before and didn’t know what to expect but I really feel a lot of benefit and so I intend to keep it up and have made these notes as a reminder of the half hour sessions. I can still hear my cheery physio’s voice encouraging me to look up and keep my shoulders back. He kept telling me how good my balance is and how the exercises are far too easy for me – no doubt his usual patter but it has made me a lot more confident. The long suffering one now replaces the physiotherapist and has made me a few simple pieces of equipment in one of our barns which has become my gym. I find five minutes on the pulleys works particularly well any time my back starts to ache.

1. Sit propped up on couch physio gently rotates each foot, bends knee, moves leg sideways 2/3 mins

2. Weights on ankles: Sit propped up on couch with bolster under knees. Place weight on each ankle. Slowly raise one leg 10 times then change leg. I made cotton bags filled with rice for the weights as they sit easily and comfortably on my ankles. Kick physio’s hand held above at various heights with alternate feet. 10 mins

3. Stretches: Still sitting stretch one arm then other high above head 15 times. Join hands behind head, move elbows together in front then back as far as possible 15 times. 15 boxing movements. Touch nose with alternate index fingers repeatedly. Sit upright tapping hands on opposite knees . Make fists, rotate wrists, pinch fingers and thumb on each hand, touch nose with alternate index fingers, sit and pat alternative knees. 2/3 mins

4. Balance standing on one leg with other knee raised, then other. Eyes shut, physio gently pushes shoulders in different directions to test balance. 1 min

5. Pulleys sitting in chair to stretch alternate arms. The LSO has made me a pulley system out of old washing line with tube handles and attached to a beam. 5 mins

6. Wall bars and step. 15 steps alternate legs, step sideways then squats. LSO has substituted an old towel rail anchored to the wall at a convenient height. 5 mins

7. Exercise bike 6 mins

I guess I am lucky in that I have always enjoyed sport and exercise generally. I cycle most days, walk, swim every day in summer, go to Aquagym and keep fit classes and now I have this routine with bite size chunks. I was interested to find this article on Physical Therapy – Exercise and Parkinsons Disease at http://cirrie.buffalo.edu/encyclopedia/en/article/336/#s11