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.
1213-diHOME: An Exercise-Induced Lipokine that Increases
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12 Stretches and Exercises for Computer Users
12 Stretches and Exercises for Computer Users. 4. Shoulder and Upper Arm Stretch. 6. Forearm Extensors. 5. Forearm Flexors.
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12 Stretches and Exercises for Computer Users. Questions? Warm-up exercise ... 12. Ankle Circles. 11. Calf Stretch. Stand with feet shoulder width.
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12 Stretches and Exercises
for Computer Users Questions? Contact your safety consultant at 303.361.4700 or 888.501.4752.1. Shoulder Rolls3. Shoulder and Chest Stretch
2. Arm Circles
4. Shoulder and Upper Arm Stretch
6. Forearm Extensors5. Forearm Flexors
Important guidelines when stretching:• Stretch only to the point of comfortable tension, then relax and hold
If you feel any pain, stop immediately and relax Hold each stretch for at least 10 seconds
Do not bounce while stretching
Remember to breathe Warm-up exerc ise
Shrug the shoulders up and
rotate back. Repeat 20 times.Warm-up exerc ise
With arms at a 90-degree angle to the
body and palms facing down, make small circles in a clockwise direction.Complete 20 small circles. Repeat 20
small circles in a counterclockwise direction.Slowly raise arms up and back until
you feel a stretch in the front of the shoulders and chest.Grab elbow of extended arm with
opposite arm; pull it toward chest.Repeat on opposite side.
Place hands together as pictured.
Raise elbows until you feel a stretch in the palm side of forearms.Extend the right arm in front of the
body at shoulder level. Make a st.Rotate the arm so the palm is facing
out. Bend the wrist until you feel a stretch in the back of your forearm.Repeat with the opposite arm.
12 Stretches and Exercises
for Computer UsersSM12 11/16
Questions? Contact your safety consultant at 303.361.4700 or 888.501.4752.7. Low-back Relief
9. Quadriceps Stretch
8. Lateral Trunk Stretch
10. Hamstrings Stretch
12. Ankle Circles11. Calf Stretch
Stand with feet shoulder width
apart. Tip head back, lean shoulders back, and hold.Raise right arm over the head. Slowly
bend at the waist to the left side until you feel mild tension in your back.Repeat on opposite side.
Slowly pull the ankle up and back
until you feel a stretch in the front of the thigh. Repeat on opposite side.Bend forward at the waist until you
feel a stretch in the back of the thigh.Repeat on opposite side.
Start with the feet together and step
backward with the right foot. Bend the left knee and keep the right heel on the ground. Bend slightly forward at the waist. Hold this position until you feel a stretch in the calf muscle.Repeat on opposite side.
Bend one knee until the foot is off
the oor and slowly rotate the ankle clockwise. Repeat 20 times. Repeat 20 times in a counterclockwise direction.Repeat with the opposite ankle.
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