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One primary side effect of Parkinson’s disease is imbalance. This can significantly impair mobility, which can in turn negatively impact your quality of life. Thankfully, these side effects can be managed with physical therapy. Balance drills are among the best ways to overcome instability. Talk to your doctor about incorporating exercise into your life and use the stretches below for improved equilibrium.

Exercises to Improve Balance

1. Static Standing

The easiest way to begin is by simply standing. Face a wall or chair and stand upright with your spine straight. First, do this with your feet shoulder-width apart for 30 seconds. Then move your feet together and stand still for another 30 seconds. Static standing helps strengthen affected muscles and, in turn, improves posture-related balance.

2. Heel-Toe Walking

parkinsonsFor this next stretch, ask a loved one to walk alongside you. Pick a spot on a path free of obstructions and walk 20 paces, placing your heel to the other foot’s toe as you go. It may be difficult at first, so make sure the person is able to catch you if you stumble. Use them freely for support; you’ll still get all the benefits of this exercise even if you need assistance. 

3. Single-Leg Standing

A more advanced balance exercise is single-leg standing. Maintaining a straight spine, raise one leg from the ground and hold for 10 seconds. Repeat with the other leg. If you’re in the later, more advanced stages of Parkinson’s disease, raise your leg to a step rather than off the ground. It may be best to perform this exercise with a partner. Remember to be patient; building balance takes time.

 

If you or a loved one is living with Parkinson’s disease, turn to the volunteers at Connecticut Advocates for Parkinson’s. Located in Windsor, CT, this non-profit is dedicated to connecting people across the state with the condition to clinical trials, support groups, and other resources — all of which you can explore on their website. They take every measure to ensure your well-being. Call (860) 266-6040 today for more information and connect on Facebook for Parkinson’s updates and tips.

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