With Parkinson disease, basic movements such as getting up from a chair or walking in narrow spaces, may pose a challenge. Our physiotherapist shares some movement tips that may help.
Transcribed from video.
If you have Parkinson, you may experience some difficulties in your daily activities. Here are tips that may help.
Begin by remembering this simple ABCs:
- Prepare in Advance and pay Attention to what you are doing
- Breakdown the sequences
- Use Cues (external and auditory) to guide movements
- Do not Dual task
- Take precautions in your Environment. For example, use non-slip mats in shower or bath areas, and night lights when going to the toilet. Also, free up walking space at home by positioning furniture against the wall and removing obstacles from the floor like shoes and electrical cables.
- Lastly, always wear proper Footwear when going out, avoid wearing slippers.
Basic, everyday movements that normal people find effortless to do may pose a challenge for people with Parkinson disease.
“I walk slower and take small steps. How can I take bigger steps?”
Step 1: Think about taking big steps.
Step 2: Step over visual or imaginary lines on the floor, landing heel first before toes.
“When I walk, my feet feels stuck to the floor. What should I do?”
Step 1: Stop, stand upright and take a deep breath.
Step 2: Shift your weight from side to side. This will free up the weight on the leg taking the first step.
Step 3: Think about taking BIG steps or step over visual or imaginary lines on the floor, landing heel first before toes.
“I have difficulty walking in narrow spaces. What should I do?”
Tip 1: Try walking in sideways.
Tip 2: Focus on walking and think about taking bigger steps.
Tip 3: If possible, remove clutter that is blocking your way before walking.
“I have trouble turning when I walk. What should I do?”
Tip 1: Walk around in an arc, avoid quick sharp turns.
Tip 2: Use the clock face strategy.
Tip 3: For narrow spaces, try walking sideways.
“I have difficulty getting in and out of a chair. What should I do?
How to sit on a chair?
Step 1: Walk towards the chair.
Step 2: Use the clock face strategy and turn or march to turn.
Step 3: Do this until the back of your knees touches the chair.
Step 4: Lean forward and bend your knees.
Step 5: Sit down slowly.
How to stand up from a chair?
Step 1: Tuck your feet in under your knees.
Step 2: Move to the front of the chair by shifting your weight side to side.
Step 3: Lean forward, lift your bottom. Stand forward and up.
“I have difficulty getting in and out of bed. What should I do?”
How to lie down on the bed?
Step 1: Slowly lower yourself to a seated position.
Step 2: Lean on your forearm, slowly lower onto your side and bring your legs up at the same time.
Step 3: Roll onto your back. Keep your knees bent and shift your feet, hips and shoulders to the middle of the bed.
How to get out of bed?
Step 1: Bend your knees and put your feet flat on the bed.
Step 2: Move yourself to the edge of the bed by shifting your feet, hips and shoulders.
Step 3: Roll to your side. Slide your legs off the bed and push yourself to sit up using your bottom arm.
I hope these tips on movement will help you in your daily activities.
If you have Parkinson’s and have not been referred to a neurological physiotherapist for rehabilitation, you can do so by asking your neurologist. You can also check out our exercise videos for Parkinson’s by visiting the SingHealth YouTube website. Thank you for watching.