It's crucial for individuals with Parkinson's to be diligent about maintaining healthy muscle length. Unfortunately when muscles are tight and shortened, it can be very challenging to access traditional exercises and releases due to immobility. Because of this, those who need the exercises the most are discouraged, and steer clear of exercise all together.
Over the last fifteen years of assisting such clients, I have learned to break out of the box, get creative, and find ways to make the exercises work for the individual, not the other way around!
Here are a few modifications to traditional Pilates exercises that are easy to get into and perform, while putting very little stress on the body. These exercises are geared towards those with Parkinson's, but will also work great for those with Rheumatoid Arthritis, Arthrits, and other motion restricting conditions.
Upper Arm Release:
Kneel down and place a foam roller under the ankles to support tight ankles and prevent cramping. Place another foam roller on the Wunda Chair, and roll out the upper arms with the palms facing up, down and towards one another. Perform 10 reps of each.
Lower Arm Release:
Kneel down and place a foam roller under the ankles to support tight ankles and prevent cramping. Place another foam roller on the Wunda Chair, and roll out the lower arms with the palms facing up, down and towards one another. Perform 10 reps of each.
Lower Leg Release (shins):
On all fours, weight bearing on closed fists (see below for modification if hands are an issue) roll from below knee to just above the ankle with the toes pointing down, out, and in. Keep core tight and spine neutral. Try to keep the head from dipping toward the floor. Perform 10 reps of each.
If weight bearing on hands is an issue, try modifying further by weight bearing on Forearms placed on the Wunda Chair.
Lower Leg Release (Calves):
Lie on your back with your head supported to protect tight neck, shoulders an upper spine. Place a foam roller on the Pilates box, cross one leg over the other, add pressure to the bottom leg, with the top one while rolling from just below the knee to just above the heel. Perform with the bottom toes pointing up, out, and in, 10 reps of each.
Lower Arm/Hand Release:
Kneel down and place a foam roller under the ankles to support tight ankles and prevent cramping. Place the lower arm into the Pilates handle with the ring up, and the foam roll under the arm. Roll out the upper arms with the palms facing up, down, and in. Perform 10 reps of each, then slide the palm onto the foam roll and release the hand.
