HTML Preview Exercise Program Chart page number 1.
Chest
Stretch
START
POSI T ION
Stand in doorway,
feet astride, place
forearms on each
side of doorway.
EXER C ISE
Lean forwards on
to front leg. Hold
for 30 seconds.
REP EAT 3 times.
9
START POSI T ION
Sitting upright.
EXER C ISE
Turn head to left. Place
right hand on right cheek
and lightly press to
increase the turn. Hold for
20 seconds. Alternate
sides.
REP EAT 3 times.
2
START POSI T ION
Sit up tall, look forward.
EXER C ISE
Place left hand on top of
head, lightly pull head
with hand towards left
shoulder. Hold for 30
seconds. Alternate sides.
REP EAT 3 times.
1
START POSI T ION
Hands in front of chest
with fingers upright.
EXER C ISE
Slide hands downwards
keeping palms together.
Hold for 30 seconds.
REP EAT 3 times.
11
START POSI T ION
Sit tall on a hard chair.
EXER C ISE
Twist upper torso to the
left and with the left arm
take hold of the arm or
back of chair. With the
right arm, pull and twist a
little further to the left.
Hold for 30 seconds.
Alternate sides.
REP EAT 3 times.
5
START POSI T ION
Stand with feet wide
apart.
EXER C ISE
Stretch arms behind back
and clasp hands. Push
arms back a little further.
Hold for 30 seconds.
REP EAT 3 times.
10
START POSI T ION
Lie flat on back.
EXER C ISE
Stretch the arms
overhead. Avoid arching
lower back. Hold for 30
seconds.
REP EAT 3 times.
8
3
Spinal Rotation
START POSI T ION
Lie on your back, knees
bent, feet flat, arms spread
open.
EXER C ISE
Rotate knees to the left.
Hold for 30 seconds.
Alternate sides.
REP EAT 3 times.
START POSI T ION
Stand with feet wide
apart and stable.
EXER C ISE
Slide left hand down left
leg. Place right hand over
the head to increase
stretch. Hold for 30
seconds. Alternate sides.
REP EAT 3 times.
7
Upright Posture
START POSI T ION
Stand with back against
wall.
EXER C ISE
Place heels as close to wall
as possible, stomach in,
draw shoulders back
towards wall, tuck in chin,
look ahead. Hold this
position for 2 minutes.
REP EAT 5 times daily.
12
START POSI T ION
Lie on your stomach,
hands on the surface at
shoulder level or in front.
EXER C ISE
Push-up onto elbows and
keep hips on surface.
Hold for 30 seconds.
REP EAT 3 times.
4
START POSI T ION
Hands by side or on lap.
EXER C ISE
Slump down, then sit up
tall. Start the movement
from the lower back as
you move up and down.
As you sit up your body
moves slightly forwards.
REP EAT 10 times.
6
Calf Stretch
START POSI T ION
Stand with hands
on a wall or work
surface. Place one
leg behind the
other, with feet
facing forward,
front knee bent
and back knee
straight.
EXER C ISE
Lean forwards on
to the front leg,
keeping the heel of
the back leg on the
floor. Hold for 30
seconds. Alternate
legs.
REP EAT 3 times.
14
Hamstring
Stretch
START POSI T ION
Sit upright in chair,
right leg straight,
left knee bent with
foot on floor.
EXER C ISE
Lean forward. Slide
hands down right
leg. Hold 30 for
seconds.
Alternate legs.
REP EAT 3 times.
13
Neck Side Bend
Trunk Mobilisation Trunk Side Bend Arm Lifts
Forearm / Shoulder Stretch Wrist / Hand Stretch
Head Rotation
Back Extension
Trunk Rotation
This flexibility exercise chart has been
developed by the Parkinson's Association of
Ireland in collaboration with Lundbeck
(Ireland) Ltd.
We would like to thank Gráinne McKeown
from Dublin Physiotherapy Clinic for her help
in developing the exercises and David
Magennis and Helen Stapleton for
demonstrating each of the exercises.
These exercises are frequently used as part
of a treatment programme for Parkinson's
disease. Always consult your Chartered
Physiotherapist prior to commencing any
new exercise programme.
Parkinson's Association of Ireland
Carmichael Centre
North Brunswick Street
Dublin 7
Freephone 1 800 359 359
www.parkinsons.ie
Gráinne McKeown
Dublin Physiotherapy Clinic
11 Stadium Business Park
Ballycoolin Road, Dublin 11
T 01 8829174/5
www.dublinphysio.ie
PA R KIN S ON’ S FL E XIB I LIT Y EX E RCI S E PR OGR A MME
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