More Ways To Be Mobile

Hello NoN Community,

Today we are going to continue our focus on mobility.  For people with Parkinson's Disease and/or Arthritis, flexibility and mobility are critically important to maintaining independence and overall wellness.  While static stretching can be good, we promote the use of functional movements to improve mobility instead.  We think it provides better bang for your buck with your time.  As much as we wish everyone could exercise 3 hours per day, it is just not realistic.  The great news is, research has found that if you perform resistance exercises through your full available range of motion that you will get just as many improvements in flexibility and mobility in those joints and muscles as you would if you just sat there and stretched.

Should you never stretch again?  No.  We still value stretching as an important part to overall health.  As we stated in our last post, it does not have to take all day to get some stretching in.  Not only that, but stretching can feel really good and there is a lot of value in that.  All that being said, we recommend adding some resistance to your mobility work to get more out of your time.

Today, let's look at a lower extremity resisted mobility routine for you to try.  Try each movement 3 sets of 15 repetitions.

Deep Squats

If you need to hold on to a countertop or grab bar, please do so.  Then slowly lower your hips as far down as you can.  The idea is that the motion ends when your hips touch your heels.  Then return to start.  Do this motion very slowly.  If you don't need your hands for balance, try holding them straight up over head or hold a weight.

Walking Lunge

During the walking lunges, keep your trunk tall, tummy tight, and squeeze those glutes.  Note all the movement in the hips during this exercise.  It is safe for your hips and knees despite some stubborn outdated myths.  Try holding a weight to increase the challenge.

Lateral Lunge

Keep the tummy tight, back relatively flat, and head up.  Take a nice big step out to the side to increase the mobility in the hip, knee, and ankle.  Keep feet flat on the ground.

Heel Raises On Step

While the person in the video is holding a bar, if you need help with balance, hold onto a railing or countertop.  Allow your heels to drop as far as they can go and bring them all the way up onto your toes.  If your balance is OK, hold a weight with one hand.

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Next Week: Resisted Spine Mobility Ideas

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