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Fight Back Stronger!

Updated: Mar 9, 2022

Determined, consistent and tenacious are just a few words I like to use to describe my Parkinson’s Disease “fighters”. I call them “fighters” because instead of lying down and giving up, they have chosen to take charge of their future. They commit to FIGHT BACK against Parkinson’s Disease, and that is a “fight” I want to join!




It is critical that you observe how the “fighter” moves, processes information and responds to challenges. We utilize that information and create fitness programs to address the motor symptoms those living with Parkinson’s Disease (PD) struggle with each and every day. And the best place to start is with “Foundational Movements” (as noted below) that will broaden a fighter’s Activities of Daily Living (ADL). People living with PD require a unique fitness program to address the impact that PD has on their ADLs.


FOUNDATIONAL MOVEMENTS

Squats

Lunges

Hinge

Push

Pull

Carry Rotation


I encourage Fitness Professionals (FP) to start with the most basic form of each Foundational Movement before progressing to a more challenging version. Neurologically, progressive and regressive movements make an impact on people living with PD. I have learned that repetition and exercise phases are a necessary part of any fitness program, similar to the human development process.


Consider how humans learn how to move from birth to 3 years of age. First, we learn a skill such as rolling over and we repeat it until we succeed. Then, we move on to unsupported sitting, followed by crawling until one day we are up and running!


And just in case you are wondering, the best place to start with foundational movements is in the warm-up. The repetition of the drills enables the fighters to improve their form, prepare for the work phase and create new neural patterns which will improve their functionality.


Let’s briefly discuss the movement patterns and how each movement can improve ADLs.


1. Squat- this movement pattern is used daily and assists in maintaining the ability to use synergistic muscular tension, stability and mobility through the torso, hips, knees and ankles. However, every fighter is different which means they will need to start at different levels.


Exercise

Seated knee extension

ADL -Toileting

Wall Squat

Showering

Squat

Dressing

Squat/stand and lift heels

Cleaning

Squat-jump

Care-giving


2. Lunge- Falling or the fear of falling is a significant issue for people living with Parkinson’s Disease. The ability to stand on one leg, shift weight back and forth, maintain an asymmetrical split stance, bend down or get up off the floor is crucial for fall prevention. Lunging, in its various stages, provides Fitness Professionals a way to identify weak links. NOTE: Some overlap will occur with the lunge and hinge movement.


Exercise

Tap one foot behind

ADL - Vacuuming

Reverse lunge

Stepping in/out of shower

Step one foot forward

Tying shoelaces

Forward lunge

Walking up/down stairs


3. Hinge- We ALL need to strengthen our posterior chain but it seems to be the one area many Fitness Professionals shy away from including in their program. When you consider how many times a day someone bends over, they must have the strength and basic knowledge of how to hinge so they don’t fall or hurt themselves.


This is even more important for people living with Parkinson’s Disease. If they fall, it could take months for them to recover and by that time, the disease has progressed. Make it a goal to include a hinge movement in every routine.


Exercise

Basic Deadlift with arms crossed

ADL- Getting in/out of car

Supported Deadlift with one foot behind

Toileting/Showering

Traditional Deadlift with weights

Dressing

Single Leg Deadlift

House and Pet Management

Cross-over Deadlift


Push- The push-up is one the most popular exercises of all time! Mastering the “push” is a different challenge. The “push” (not always push-ups) requires core stability, upper back and shoulder strength. Once mastered, people living with PD will notice an increase in power and strength. *Word of caution: Parkinson’s Disease typically affects a person’s posture. Please remember that anything overhead will alter the center of gravity which means some fighters need to perform a “push” exercise that keeps the arms closer to the body.


Exercise

Wall Push-up

ADL- Rising from the floor

Push-up on Smith Machine Bar

House cleaning

Push-up on knees

Showering

Push-up on hands/toes

Pushing large door open


4. Pull- With so many postural issues due to weak muscles, developing a stronger “pull” will help people living with PD strengthen their back muscles which will decrease falls, improve posture and relieve back pain.


Exercise

Shoulder retraction only

ADL- Opening refrigerator

Shoulder retraction and hold

Vacuuming/sweeping

“Row” arms (no weights)

Showering

“Row” with tubes

Pulling up pants

“Row” with one arm

Picking a child or pet up


5. Carry

People living with PD want the ability to carry a grocery bag, walk and pull out keys all at the same time. But if they do not know how to use their body correctly, multitasking can be scary. Carry exercises focus on leverage and load. The good thing is we can always make adjustments depending on other variables. For example, bad shoulders mitigate against the overhead version of the carry while weak hands prevent one from carrying heavy loads. Carry exercises don’t necessarily help prevent falling other than the benefits they provide by strengthening the core. However Fitness Professionals need to remember that Carry exercises will serve your fighters in the early pre-kyphosis stage as a posture exercise. Carry exercises also provide a challenging asymmetrical exercise if performed unilaterally.

*TIP: The carry movement is a great way to challenge the core without doing crunches!


However, before beginning a gait/carry movement with your fighters, make sure they have been thoroughly assessed.

Exercise

Walking

ADL- Carrying groceries

Bird dog walk

Carrying laundry basket

Farmer’s walk with two weights

Child care

Farmer’s walk with one weight

Pet Care

Farmer’s walk with one weight overhead House Management



6. Rotation

The core maintains the stability and strength of the torso and acts as a conduit for energy. The movement patterns listed above encourage core strength which means rotational exercises are not so much a movement pattern as a powerful supplement to the above foundational movements.

Rotational exercises for people living with PD help improve gait and posture, reduce falls, improve coordination and mobility, increase overall strength and, most importantly, enable them to independently perform ADLs.


Rotation Reminders for Fitness Professionals:

  • Torso stabilizes the spine and allows movement by coordinating with the pelvic muscles.

  • Flex, extend, bend and rotate

  • Anti-Rotational Exercises best for beginners. People living with Parkinson’s DIsease often deal with Processing Information issues. Begin with basic exercises in order for fighters to learn proper form and technique.

  • Muscles- Rectus Abdominis, obliques, rhomboids, deltoids, glutes, abductors, quads and adductors

Caution! Be sure to include the hips and the lower portion of the spine when rotating.


Exercise

Isometric tube hold

ADL- Enter/exit tub or shower

Isometric tube hold and step laterally

Enter/exit vehicle

Circles with tube

Emptying dishwasher

Circles with tube/squat

Laundry related activities

Torso rotation with tube

All ADL categories


In closing, when Fitness Professionals learn the art of organizing movement patterns and creating a program that uses these foundational movements, their fighters living with Parkinson’s Disease experience physical gains such as standing without support, joint mobility, active core stabilization, integrated joint action, cognitive improvement and most importantly the ability to handle a challenging moment with confidence. Having acquired these foundational skills with the help of you,their Fitness Professional, builds trust and credibility in you supporting a fighter’s long-term commitment to HOPE. As noted at the beginning of this article our fighters are determined, consistent and tenacious. They have chosen to take charge of their future.and FIGHT BACK against Parkinson’s Disease, a “fight” I hope you, as a Fitness Professional join!


Fitness Professionals acquire the tools and resources necessary to integrate foundational movements with ADL’s within the Parkinson’s community with Colleen’s 13 hour online course with Medfit Classroom, “Parkinson’s Disease Fitness Specialist Certification”.


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