After last week’s blog post and video on upper body stretches to off-set stiffness (it often happens to people with Parkinson’s from too much sitting) I decided I wanted provide you with a lower body routine too.

Everyone, regardless of Parkinson’s or not, needs to take frequent stretch breaks. Too much computer, T.V., or seated projects puts your body in a forward flexed position. Your hip flexors get overly tight when you sit, and because tightness in this area is a huge problem with Parkinson’s, too much sitting adds to pain and stiffness. You must take a movement break every 20 minutes. This is an easy, quick lower body stretch routine that is great for combating too much sitting. 

I had a reader ask me for a quick seated stretch routine that she could do because she is getting stiff from sitting during this in-home quarantine.

Everyone (regardless of Parkinson’s or not) needs to take frequent stretch breaks. Too much computer, T.V., or seated projects put your body in a forward flexed position. It is important to take movement breaks every 20 minutes. Keep in mind that you don’t have to do all of these exercises each time; you can divide them up.

Be sure to get up every 30 minutes. Stand up and walk around. It’s surprising how fast the hours fly by when you are entranced in a seated activity. Sitting is the undoing of your body, and it makes your symptoms worse.

This quick seated stretch routine will help you combat the stiffness that comes with sitting too much:

I have received several emails from people that are urgently writing me and asking, “I have Parkinson’s disease, and I need to work on my balance while I’m stuck at home, but how do I do this safely?”. I am going to answer the call for more balance exercises. This balance exercise is great for anyone, from a professional athlete to frailer individual in a wheelchair. I love this so much and incorporate it into my boxing bootcamp classes.

As discussed before, you are at higher risk for falling in your own home. We need to really work on balance to prevent falls now, especially because we are spending more time in our houses.

All you need for this exercise is a mat (or blanket) and maybe a chair.

Did you know that 60-80% of all falls happen in your own home or yard? The two most common rooms where falls happen are in the kitchen and the bathroom. In the yard it’s usually the steps, a planter, or your own dog.

Since many people are staying at home more, now is the time to work on your balance so you don’t fall. But how do you work your balance when your balance is not good? I’ve put together a video showing you how to practice navigating different surfaces safely. In the video I will show you how to set up a safe balance station in your home.

Due to the COVID-19 virus, many people find themselves at home with very few resources. But I don’t want you feeling alone and stressed. We are going to do this quarantine thing right, starting with breathing!

The video below is a great breathing exercise I used all the time when I worked in hospital pulmonary rehabilitation, and when I taught at Parkinson’s wellness retreats. If you are not breathing right or fully, a host of problems can arise (like pneumonia). This is why after you have a surgery, a therapist will come into your room and help you breathe deeply.

Do this exercise before your stress gets too bad, and before you get stiff from not going to your exercise class that you are unable to take deep breaths. I think it is fun, and you can do this anywhere with minimal or no equipment.