Exercises for People with Parkinsons
Join an exercise class. One of the best ways to stay motivated is to exercise with others. See our listing of regional contacts on page 12. Call them for.
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12 Stretches and Exercises for Computer Users
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Shoulder Strengthening: Buchberger 12 Exercises
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Shoulder Strengthening: Buchberger 12 Exercises
Active Health Solutions
, Anchorage, Alaska 99515Phone (907) 349-5552, Fax (907) 349-5100
activehealthsolutions@alaska.netPage 1
1.) Side Lying Abduction
Keep thumb pointing forward. Arm should be out
at a 45 degree angle. Lift arm only to knee height.Reverse slowly, resisting against gravity.
2.) Push Up Plus
Stay in a plank position with
your hands either on the floor or an unstable surface such as aBOSU or stability ball. Keep
body straight and do not let the back/pelvis drop. Round back, as if pulling the shoulder blades apart. Retract shoulder blades, as if to pinch together in the center.3.) Field Goal
Start with palms facing toward you. Pinch
shoulder blades together (retract) maintain this throughout the exercise. Then bend elbows until 90 degrees. Turn palms inwards and lift arms up until parallel with body. Slowly reverse steps.4.) Concentric/Eccentric
Side lying, start with elbow tucked in,
shoulder blades retracted. Rotate arm backward with thumb up, like a hitch hiker. Slowly extend elbow & press upwards for external rotation. Slowly bring arm across chest, rotating thumb toward the floor for 5 seconds. Reset.Keep shoulder blades retracted.
5.) Empty Can
Start lifting arms 45° out from body
with thumbs down. Halfway up, start spinning thumbs upwards.Continue lifting arms until 90° and
point thumbs back. ACTIVE HEALING FOR ACTIVE PEOPLE Proactive Healing for Proactive PeoplePage 2
6.) Elbow Flex & Pronation/Supination
Start with arm extended, and using a resistance band or hand weight, flex elbow, bringing the hand toward the head with fist turned away from face (brachialis). Return to the starting position. Repeat with the fist turned towards the face (biceps).7.) Subscapularis Pull (Internal Rotation)
Hold with arm extended out and thumb pointing up.
Pull hand behind as if to touch thumb to opposite
shoulder blade.8.) External Rotation With Subscapular Retraction
Keep a towel tucked underneath the arm throughout exercise. Rotate arm from opposite side to outside of body. Squeeze shoulder blade together at the end.9.) Bilateral Backburn
Lie with arm hanging off bed or stability ball with palms facing forward. Slowly raise arms out to side (elbows fully extended) by squeezing shoulder blades together.10.) Standing 3-Way
Begin with weights or resistance
band in hands by side. Keep shoulders relaxed, down and back.Lift arms to about shoulder height
in each of the 3 positions.1) Straight in front
2) 45 degrees from body
3) Straight to side
Shoulder Strengthening: Buchberger 12 Exercises
Active Health Solutions
, Anchorage, Alaska 99515Phone (907) 349-5552, Fax (907) 349-5100
activehealthsolutions@alaska.netPage 3
11.) Dynamic Backburn
Place hands on buttocks and retract shoulder blades. Reach hands towards feet (keep hands together) to depress shoulder
blades. Release hands; bring arms out to side. At 90 degrees turn thumbs up and continue until 100 degrees. Reverse
motions.12.) Scapular Retraction End Range
Face down with shoulders and elbows at 90 degrees, retract shoulder blades without lifting forearms. Maintain retractions and lift elbows and thumbs up towards ceiling. Hold.quotesdbs_dbs29.pdfusesText_35[PDF] I Le pont tout thyristors - Fisik Free
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