Introduction
Regular exercise is crucial for managing movement disorders and maintaining physical function. This guide outlines safe and effective exercises specifically designed for individuals with neurological movement disorders.
Before You Begin
- Consult your neurologist before starting any exercise program
- Start slowly and progress gradually
- Stop if you experience pain or unusual discomfort
- Exercise at the same time each day when medications are most effective
Core Exercise Components
1. Balance Exercises (10-15 minutes)
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Supported standing: Hold onto a sturdy chair
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Heel-to-toe walk: Walk in a straight line
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Single leg stance: Hold for 10-30 seconds per side
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Weight shifts: Side-to-side and forward-backward
2. Flexibility Exercises (15-20 minutes)
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Neck rotations: Gentle head turns
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Trunk twists: Seated or standing
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Hamstring stretches: Seated or lying
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Ankle and wrist mobility: Circular movements
3. Strength Training (20-30 minutes)
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Chair squats: 10-15 repetitions
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Wall pushups: 8-12 repetitions
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Seated leg lifts: 12-15 per leg
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Bridge exercises: 10 repetitions
4. Cardiovascular Exercise (20-30 minutes)
- Walking
- Stationary cycling
- Swimming (if safe and appropriate)
- Seated marching
Safety Guidelines
- Exercise in a well-lit area
- Keep a chair or wall nearby for support
- Wear comfortable, non-slip shoes
- Stay hydrated
- Exercise with a partner when possible
Weekly Schedule
- Aim for 150 minutes of exercise per week
- Spread activities across 3-5 sessions
- Allow rest days between strength training
Warning Signs
Stop exercising and contact your healthcare provider if you experience:
- Severe dizziness
- Chest pain
- Unusual shortness of breath
- Significant increase in tremors or symptoms
Progress Tracking
Keep a log of:
- Exercise duration
- Types of exercises completed
- Energy levels
- Symptom changes