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Daily Plan
We often know those things that will help us have a better day, but often do not find the
time for them. It may make sense to plan each day so that we do those things that we
know will make us feel better.
Rigidity/Stiffness Solutions
-There are numerous ways to exercise and stretch that significantly help reduce the
symptoms of PD and if we fit them into our schedule at least once if not 2 or 3 times each
day, it will make a significant difference.
-Avoid sitting too long at the computer or in a car, ect. Take breaks and stretch
-Relax The Back sells a harness like device that has a strap around the waist and straps
on your shoulders. It pulls your shoulders back and is great when doing work at the
computer.
-Relaxation exercises can also help. There are many to choose from
-Exercise everyday whether you feel like it or not-walk, swim, bicycle
Dexterity:
Hand exercises
-Pull back fingers with outstretched arm with fingers pointed and then down.
-Spread fingers and hold for a few seconds
-Practice handwriting each day and exaggerate you motion.
Neck excercises
-Bend your neck to each side 3 times and hold for 3 seconds
-Turn head to each side 3 times each and hold for 3 seconds
-Tuck your chin to your chest and hold for 3 seconds
-Stick out your chin 3 times and hold for 3 seconds
Speech
-Start each morning with saying AHHHHHHHH as loud as you can for several minutes part
of the time with your tongue sticking out as far as you can.
-Slow down your speech and you will naturally talk louder.
-Read out loud
-Buy a Decimeter at radio shack and put by your phone to see how loud you are talking.
-Exaggerate by talking at a level that seems loud to you because what seems loud to you
is normal for everyone else.
-Drink LOTS of water all day long and put lemon in it.
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