Do These Morning Bed Stretches for People With Parkinson’s Part 1

I’ve been asked many times to put together a sequence of exercises that you can do in bed before getting up in the morning. I certainly have my favorites—it’s so important to “lube” up the soft tissue and brain after lying in bed for hours!

We get really stiffened up throughout the night and many people with Parkinson’s have a bit of time before their first dose of medication takes effect. Of course, it’s easier to move during your medication’s “on” period, but you can use this waiting time to do some easy stretches.

Getting your body primed for movement will make it easier to get around the rest of the day. Even more importantly, it could prevent an accidental fall when you stand up or start to walk.

Let’s work on this together. Don’t you hate it when you are given a bunch of new exercises to do at once? I like to give no more than two or three each time.  Even if you have pictures or instructions, getting the form right can be so daunting. Let’s chunk it out!

We are going to start with the head and eyes. I like to include the eyes because many people have trouble visually tracking—for example, finding the next line down when you are reading. Getting the eyes, head, and brain all moving in sequence will help you feel more alert and improve your spatial awareness.

Watch this video to see Part One of my bed stretches series, starting with the head and eyes:

Here are the step-by-step instructions:

• Lying on your back with your head facing straight ahead, take some deep breaths in and out all the way down to the base of your lungs. Concentrate on the rhythm of your breath. Take 10-20 breaths.
• Then look up with only your eyes, keeping your head still and nose straight. Pause here, then lift your chin to match your eye gaze.

• Next, look down with only your eyes, keeping your head still. Pause, then lower your chin.

• Then, look to the right with only your eyes, keeping your head still and nose straight ahead. Pause, then rotate your head to the right to match your eye gaze.

• Finally, look to the left with only your eyes, keeping your head still and nose straight ahead. Pause, then rotate your head to the left to match your eye gaze.
• Repeat these exercises several times, separating your eye gaze from the movement of your head.

Blinking exercise:

Start by softly closing your eyes (count 1, 2).

Open your eyes (count 1,2). Pic Open eyes

Close your eyes (count 1,2).

Squeeze or “scrunch” your eyes closed tight (count 1,2).

Open your eyes again and start over.

** It is very important to do the squeeze and pause to stretch the blinking muscle so you can make complete contact between the upper and lower lids.

Try these head and eye exercises before you start moving the lower part of your body. Do them before getting out of bed!

The rest of the stretch series will be coming each week so you can get used to your routine slowly. Start tomorrow morning!

💜 Coach Kimberly