Original subtitles

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welcome to the Parkinson Association of

Southwest Florida

balance skills program my name is

marjerie Johnston I'm a medical exercise

specialist certified by the American

Council on

exercise strength is one of the key

components to balance and movement it

integrates several functional systems

and many muscle groups you may find this

program a bit of a challenge just

consider the challenges goals toward

which to work

please work within your own comfort zone

and your own pace take a rest if you

need to a few of the drills may be a bit

challenging but they'll be a goal to

work towards let us begin we will begin

seated and progress to standing and then

add some movement I would like to take a

moment to introduce my assistants today

they are Dan Gail Jack and

Judy

so let us begin seated posture you're

sitting in the center of your chair ears

line up over your shoulders shoulders

over your hips chest lifted little curve

in the lower back chin parallel with the

floor and inhale

up exhale

down inhale

up exhale

down inhale up

exhale

down reach one arm

up and reach the other arm

up reach up try and reach up right over

your

head

up

up one more each

arm last

one

and down shoulder rolls lift your

shoulders up press back press down lift

up press back press down lift up press

back press down one more up back and

down hold it here head turns turn your

head look over your

shoulder turn the other way look over

the other

shoulder now while you're turn turning

your head I want you to establish a

Target over your shoulder turn your head

establish your

target turn your head eyes immediately

go to that Target spot other

side and

turn and

turn and back to center now remember

those targets you'll need them again in

a few minutes

lift your chin look up establish a

Target on the

ceiling drop your chin establish your

Target on the floor eyes go immediately

to the

Target and

down

up and down once more

up and down and back to Center and now

press your head forward

pull

back press

forward pull

back focus on your Center Target

forward pull back once more

forward pull back and relax spinal

flexion and extension you're going to

slide the ribs down toward the pelvis

round your back and reach

forward lift the

chest Arch

Back round and reach

forward lift and Arch

Back spinal

flexion spinal

extension once

more and back to Center bring your hands

up now remember to keep your hands right

underneath your chin you're moving from

the waist using your

obliques rotate to the

side and to the other

side to the

side and

turn and

turn once

more

and back to

center now I would like you to hold on

to the seat of the chair it helps you

maintain balance for leg extensions

straighten your leg out in front

straighten the knee tighten the

quadriceps and bend other leg stretch

and down stretch and down

extend

one and now I'd like you to add a ankle

flexion so pull your toes back you'll

feel more of a stretch in the

calf and one

more and relax down now scoot forward on

your chair a little

bit so that you can stretch out your leg

in front of you nice straight leg

straighten your knees your heel is on

the floor your toes are up both hands

are on your bent knee going to hinge

forward from the

hips till you feel the pull in the back

of your thigh then come up and do it

again

forward and

up and forward

up once more forward

stretch and up and change legs stretch

the other leg out heel down toes up and

hinge forward from the

hips

up and

forward and

up

forward up

once

more and come on up bring your feet

together lift your

toes lift two lift pull your toes up

toward your

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knees and last one lift your heels

up

and relax straighten up take a deep

breath and

down all right let's move on now we're

doing some center of gravity training

your center of gravity is just below

your navl and it's where your balance

begins bring your hands up across your

chest but don't pull your shoulders

forward just relax just keep the hands

up you're hinging forwards and backwards

imagine that you're in the middle of a

clock straight ahead of you is 12:00

directly behind you is 6:00 to your

right is 1:00 to your left is

11:00 back and to the right is 5:00 and

the other side is 7:00 so you're hinging

forward to

12:00

back up to Center hinge back to

6:00 feel the abdominals engage

forward up and

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back

forward

12:00 6:00 and up to Center turn your

shoulders to the right so that your

sternum lines up with your right

knee on the diagonal hinge forward to

1:00 back up hinge back your weight

shifts into the left hip and you lean

back 7:00 forward to

1:00 back to

7:00 forward to

1:00 back to

7:00 and to

center now we're turning to the left so

your sternum lines up with your left

knee you're leaning forward to

11:00 and back to

5:00

11:00 and

5:00 and

11:00 and

5:00 and back to

Center let's put all of those together

12:00

5:00

11:00

6:00

1:00

7:00 and up to

Center let's do that again but this time

with your eyes closed so close your eyes

I have to keep my eyes open so I can

keep an eye on you

12:00

5:00

11:00

6:00

1:00

7:00 and up to Center and now you can

open your

eyes and relax take a deep

breath and now we're going to stand up

and do some standing

exercises okay let's begin with

establishing your posture posture feet a

little bit apart ears line up directly

over your shoulders shoulders line up

over your hips knees and ankles chest is

lifted you have a little curvature in

your lower back and that is perfect

perfect posture to practice that you

would go against the wall put your heels

against the wall put your buttocks

against the wall shoulder blades against

the wall bring your hands

up that's it so everybody's nice and

Tall you look good 15 seconds with your

eyes

open and then 15 more seconds with your

eyes closed close your eyes

and open your eyes and relax that wasn't

quite 15 seconds but you get the idea

you should practice that two or three

times a day and it helps you maintain

good posture so bring your feet

apart next we're doing limits of

stability so again you're going to bring

your hands

up the only part of your body that bends

and flexes is your your ankles nothing

else stretches so you're shifting your

weight forward from the ankles so that

you feel pressure in your toes your toes

are gripping the

floor that's

12:00 shift back into your heels so now

all of your body weight pressure is in

your heels that's 6:00 so straight ahead

12:00 back

6:00 forward 12 o'clock back six o'clock

12

o'l

6:00 and back to center now we're going

side to side all the way to the

right is

3:00 all the way to the left is

9:00

3:00

9:00 3:00

9:00 and back to center now remember

everything stays level shoulders are

Level ribs are Level hips are Level

forward and to the right to the toes of

the right

foot that's 1:00 back into the left heel

7:00

1:00

7:00

1:00

7:00 and back to Center other side

forward end to the left toes of the left

foot gripping the floor back into the

right heel

5:00

11:00

5:00

11:00 5:00 once more

11:00 and 5 o'clock and back to

Center let's do the drill

12:00

6:00

1:00

9:00

5:00

11:00

3:00

7:00 and back to center now this time

we're going to do it again but this time

with your eyes

closed ready

12:00 7:00 eyes

closed

1:00

9:00

5:00

11:00 3:00

7:00 and back to Center and you may open

your eyes and bring your hands

down all righty bring your feet close

together by standing in different

stances you make exercises either a

little bit more difficult or a little

bit easier when your feet are apart

they're a little easier when you feet

are together it's a narrower base of

support so balance exercises are a

little more difficult so bring both arms

up over your

head and then relax down and to progress

the exercises we add our

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movements and one arm

up

change and

up and

change and both arms

down and now we go back to those targets

we talked about during our warmup drop

your chin find your target on the floor

lift your chin find your target on the

ceiling on the

floor on the

ceiling on the

floor on the ceiling back to Center

bring both arms

forward both arms

back

forward and back one forward one

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back both arms

down turn your head find your side

Target turn to the other side find your

target turn to the side find your

target other side

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last

one and back to

Center and

relax okay now I'm going to have you

bring come to a feet apart stance and

take a step forward this is called a

split

stance and it's one of the safest

stances you can use if you find yourself

standing in line at the grocery store or

at the bank try to remember to stand in

a split stand it's much safer and you're

less likely if someone bumps into you to

fall so heel toe shift your weight

forward onto the front foot toe heel

shift the weight back heel toe forward

all the weight is on the front foot

remember when you're moving back toes

first then heel then weight shift heel

toe

forward toe heel

back heel toe

forward toe heel back now we're going to

add some arm movements heel toe forward

press the arms back toe heel back swing

the arms

forward

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back once

more and come back to Center change feet

step forward on the other foot heel to

forward toe heel shift back heel toe

forward toe heeled back add the

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arms

forward and back and back to Center and

bring your feet wider

wider than your hips shift all the way

over to one

foot all the way over to the other

foot and shift and tap this toe shift

and tap shift and tap shift tap shift

tap shift and hold it here you're going

to step

over pull this foot up off the floor

step

over pull

up step

over pull

up step

over pull up let's see if we can hold

that a little bit longer step

over pull up one 2 3 four 5 Seconds step

over pull up

1 2 3 4 5 Seconds come on

down this next balance exercise you may

find a little challenging it's called

tandem

stance one foot is directly in front of

the other foot your heel is touching

your toe it's a very narrow base of

support your knees are a little bent

ears over the shoulders shoulders over

the hips knees and ankles chest lifted

Vision focused on your Center

Target bring both arms

up and

down one more time

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up and

down one arm up

reach and

switch

and

reach and

switch and down both arms

down and lift your chin find your

ceiling Target drop your chin find your

floor Target lift

up look

down lift

up look

down and back to Center shift all of

your weight onto the front

foot pick the back foot up off the

floor and hold

it five 4 3 2 one bring that foot down

in front heel touching the toe Center

your weight so you have equal weight on

each foot both arms

forward and

back

forward and back one arm forward one

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back and both arms down and turn your

head find your side Target focus on that

Target keep the abdominals tight other

side find the target focus on the

Target and

turn

and

turn and back to

Center and shift all of your weight onto

the front foot pick the back foot up

hold it five four 3 2 one and March it

out and

relax all right now it's time time to

get back to our chairs for a cool down

and a stretch now before we sit down we

always do some squats to build up your

leg strength so the hips go back first

just like you're sitting in the chair

reach the arms forward come back up

press the arms back there's

one and

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two and

three four

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five two

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more

and now all the way down slowly with a

soft

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Landing yeah