Original subtitles

hi and welcome to the Parkinson's

Association of Southwest Florida's

seated exercise class I'm Marjory

Johnston an ace certified medical

exercise specialist in this class we

will do some strength building some

stretching and some movement exercises

as I am sure you know exercise is

extremely important for Parkinson's

disease some doctors say it is as

important as the medication please

remember to work at your own pace if an

exercise doesn't feel right to you you

can make it smaller you can make it

slower or you can simply avoid it and

also remember to follow your doctors of

precautions if appropriate and listen to

your body you'll begin with a few

exercises to warm up the muscles and

lubricate the joints let's get started

let's set your alignment and your

posture sitting up straight in the

center of your chair with your feet flat

on the floor your ears line up over your

shoulders your shoulders line up over

your hips chest is lifted abdominals

tucked in and now I want you to hold on

to your seat place your hands slightly

behind your hips and turn your head to

the side and to the other side

as you turn exhale inhale back to Center

try to go a little bit further with each

turn

and one more time each side and back to

Center lift your chin and drop your chin

then up and down and up and down up

and down and center press forward pull

back press forward pull back press

forward and pull back one more time

and to Center and relax shoulder rolls

shoulders up press back and press down

lift up press back press down lift up

press back

press down up back and down two more up

back and down and up back and down and

elbows circus with the elbow up circle

back warm up the shoulder joint and one

more

and hold it here and now spinal flexion

and extension slide the ribs down to the

pelvis round your back drop your chin

reach forward now lift up lift the chest

up bring the hands back squeeze the

shoulder blades together and stretch

back and exhale forward inhale up and

back exhale forward inhale up and back

two more

one more

and down and bring your hands right up

to the center of your chest now we want

to keep your arms in this position will

we rotate to the side but you're

rotating from the waist so inhale Center

exhale and turn inhale back to Center

turn to the other side and Center turn a

little bit further this time

and a little bit further

and as far as you can go and relaxed

stretch the arms out with side bending

and we're going to graduate this so one

arm goes down the other one reaches up

to the ceiling

and back to Center squeeze the shoulder

blades together reach down and up and

squeeze together a little bit deeper

this time down and up squeeze back down

up squeeze back and a little bit deeper

and up

and now see if you can touch the floor

squeeze back and now another challenge

reach down one arm stretches to the

floor the other one stretches to the

ceiling take a deep breath and exhale

come back up to Center

squeeze back now to the other side one

arm to the floor the other one up to the

ceiling deep breath long exhale and up

to Center good job knee lifts sitting

again hold on to the side of your chair

a little bit behind your hips to keep

the chest up and keep the back straight

knee lifts and up and up

one more each side now we're going to

add lift one knee up reach the opposite

arm up and up and up

one more

now lift one knee raise the other arm up

and hold this position take a deep

breath and exhale and down change sides

other than opposite arm hold the

position inhale and exhale and down now

tap out and back to Center tap out and

Center out

Center out Center out

Center out and now we're going to tap

out and stretch the opposite arm out to

the side ready and go one

two more

and back to Center now we're going to

stretch that out so you're going to

stretch out one leg straight as you can

lean to the opposite side bring the

opposite arm up stretch and back to

Center and change sides

stretch out up and back to Center

stretch out and up and Center stretch

out and up again and now stretch out but

hold it deep breath exhale and Center

other side stretch out reach up inhale

and exhale and back to Center

and again hold on to the back of your

chair to keep the chest up to keep your

posture leg extensions doesn't have to

be high it does have to be straight so I

want you to straighten the knee and

tighten the quadriceps and those are the

muscles of the upper thigh and change

legs stretch out and tighten stretch out

and tight

two more

now we're going to add the opposite arm

so you're stretching out one leg

bringing the opposite arm forward and

the other arm back ready go

two more one more stretch out and hold

deep breath exhale change legs and arms

inhale exhale and back to centre all

right stretch one leg out on the floor

so nice and straight so that your heel

is on the floor but your toes are up

you're hinging forward from the hips

both hands on your bent knee hinge

forward till you feel the pull in the

back of the thighs and up and forward

and lift knees off a little bit deeper

and a little bit deeper now this time

we're going to hold it but one breath

inhale exhale and up and change legs

and forward try to keep a flat back keep

your head in line with your spine feel

the stretch and up and forward and up

all right this time we're going to hold

it deep breath and the long slow exhale

and come up and back to Center now on to

your ankles lift your toes up lift your

heels up toes up heels up toes up heels

up toes heels toes heels toes heels

one more

and now just toes lift your toes up as

high as you can - and the three

and now slide back lift your heels up

right up onto your tiptoes up and up and

up

all right now bring your toes together

and your heels apart swing the toes out

swing them in out and in out you're

getting a little hip rotation with this

exercise as well as ankle rotation

last one now bring your heels together

and your toes apart and swing your heels

out and together out together

and feed together now we're going to

combine those and travel so toes out

heels out shows out heels out nose out

heels out and travel back toes in heels

in and out

and in

all right out and hold this here your

toes out your heels in stretch out and

reach across starting at the opposite

knee one hand goes down the other one

goes up and back and change sides other

side to the knee up and back a little

bit deeper just below the knee squeeze

back and then up squeeze back

squeeze back little bit deeper

all right this time let's see if you can

touch your toes one more time

and center

bring your feet back in toes in heels in

toes in heels in and now it's time to

stretch so let's start with a deep

breath

all right bring your feet a little bit

apart I want you to put your elbow on

your knee reach the other arm up and

over if that's available to you big

stretch reach for the ceiling deep

breath and exhale and to the other side

elbow on your knee stretch up reach deep

breath

exhale

and to Center alrighty

stretch out now we're doing another

hamstring stretch but this one I want

you to hold for two breaths hinge

forward from the hips both hands on your

bent knee deep inhale long exhale inhale

exhale

and up to Center and change legs

stretch out

hinge forward from the hips deep inhale

exhale

and exhale

Center

Oh writing if you would please if it's

available for you cross your knees cross

your legs put your opposite hand on the

outside of your knee stretch the other

arm out to the side we're rotating

through the lower back turn the upper

body towards the back of the room and

look over your shoulders see if you can

see your hand

hold it deep breath exhale and Center

now bring the knee up ankle on top of

your knee this is a stretch for the hip

lean forward if this is available for

you feel that stretch in the hip

and back up now stretch this leg out and

pull your knee up to your nose

stretch it out again knee up to your

nose one more time

and stretch out and change legs and

cross your knee opposite hand on the

outside of your knee stretch the arm out

turn the upper body towards the back of

the room see if you can look at your

hand behind you exhale and back to

centre

all righty bring your ankle up on top of

your knee this is called a figure four

stretch and it's a stretch for the hip

hinge forward can you feel the pull

inhale exhale and up and stretch out a

little bit forward and up

sit tall

reach both arms up bring your feet a

little bit apart we're going to fold

forward and if it's available hold on to

your toes feel the stretch in the lower

back let your head fall relax

deep breath exhale and slowly up

straighten up and bring your hands

behind your back place your hands on

your lower back press the elbows back

lift the chest drop the head and

shoulders back as you push the pelvis

and deep breath

and exhale

and inhale

and exhale and back to centre

right across your hands at your hips

inhale up

lift the chest really deep breath and

exhale down inhale up

and exhale down inhale up and now

inhale up exhale out press your hands

back press your arms back squeeze the

shoulder blades together and then give

yourself a big hug he did a great job I

haven't had the privilege of working

with the Parkinson Association of

Southwest Florida for many years during

that time I've met many wonderful and

courageous people who are living with

and fighting Parkinson's disease every

day and I would like to take this

opportunity to introduce you to some of

the folks that I work with and who

helped me in this video today I just

want to introduce my assistant sandy

sandy has been helping me with these

classes for several years now and I

couldn't do it without my name is Keith

long I said was mr. buck mrs. to 2010 my

name is Jack I was diagnosed in 2007

with Parkinson's

my name is Jack and I was diagnosed with

Parkinson's in March of 2014 I'm Jack

and I was diagnosed with Parkinson's in

2011 Roger I was diagnosed approximately

2000 bro my name is John I diagnose

person sitting is view and

hi my name is Judy and I was diagnosed

in 2004 hi my name is John I was

diagnosed in 2005 parties my name is

David I'm a retired physician

mr. geologist emergency room physician

I've lost another diagnosis of

Parkinson's and 19 and 2005 hi I'm Gail

and I've had Parkinson's disease for 18

years and I've had deep brain

stimulation for 13 years and this is my

care partner Alex and Monday no 24 years

ago was 46 years old I now upload to my

30th birthday and I to a deep brain

surgery as far as this issue clinical

trial this day before it was approved I

was one of 30 people under like this

trial surgery my name is Wray Norton I

was diagnosed three years ago with the

Part III disease thank you very much

I can have a good day

you