WEBVTT
00:00:04.160 --> 00:00:06.480
Welcome to Pearls for Parkinsons.
00:00:06.719 --> 00:00:09.599
Here is this week's Daily Living Tip.
00:00:11.439 --> 00:00:13.759
Welcome back to Pearls for Parkinsons.
00:00:13.919 --> 00:00:18.719
Today we're talking about why standing up feels like climbing a mountain.
00:00:18.960 --> 00:00:23.920
Have you ever found yourself sitting in a chair thinking, okay, here we go?
00:00:24.079 --> 00:00:27.359
And then it takes two or three tries just to stand up.
00:00:27.679 --> 00:00:35.840
You lean forward, push on the chair, maybe rock back and forth a few times, and somehow your body just doesn't seem to get the message.
00:00:36.079 --> 00:00:48.560
Standing up from a chair is something that most of us do without thinking, but Parkinson's can take a movement that used to be automatic and turn it into something that requires real effort and concentration.
00:00:48.799 --> 00:00:53.439
Part of the reason is that Parkinson's makes movements smaller and less automatic.
00:00:53.600 --> 00:01:02.880
You may not lean forward enough, or your feet may be too far in front of you, or you may not generate enough momentum to get your weight up and over your feet.
00:01:03.200 --> 00:01:06.799
Stiffness and changes in posture can make it harder as well.
00:01:06.879 --> 00:01:11.920
And if your leg and core muscles have become weak, standing takes even more effort.
00:01:12.159 --> 00:01:14.079
So let's try to make it easier.
00:01:14.400 --> 00:01:19.120
Before you try to stand, scoot your bottom toward the edge of the chair.
00:01:19.200 --> 00:01:23.280
Don't try to stand when you're sitting deep in your chair.
00:01:23.439 --> 00:01:25.280
Now look down at your feet.
00:01:25.439 --> 00:01:29.760
Bring them back underneath you rather than leaving them stretched out in front.
00:01:30.000 --> 00:01:32.879
Then think nose over toes.
00:01:33.200 --> 00:01:35.920
Lean your whole body forward, not just your head.
00:01:36.079 --> 00:01:40.719
You need to get your whole weight forward before you try to go up.
00:01:40.959 --> 00:01:44.400
Then make that movement big and intentional.
00:01:44.560 --> 00:01:49.359
Instead of slowly struggling your way up, think forward and up.
00:01:49.519 --> 00:01:53.840
Push through your legs and stand tall once you've gotten onto your feet.
00:01:54.079 --> 00:01:55.920
And don't rush into walking.
00:01:56.079 --> 00:02:02.560
Get your balance first, stand nice and tall, and make sure that you feel steady and then take your first step.
00:02:02.799 --> 00:02:04.079
Your chair matters too.
00:02:04.239 --> 00:02:09.759
That big, soft recliner may be comfortable, but it's going to suck you in and not let you go.
00:02:09.919 --> 00:02:12.479
It can be one of the hardest places to get out of.
00:02:12.639 --> 00:02:15.120
So make sure you're choosing your seat wisely.
00:02:15.360 --> 00:02:22.240
A firmer, slightly higher chair with sturdy armrests, no wheels, can make standing much easier.
00:02:22.560 --> 00:02:27.120
Very low couches and chairs can make your legs work so much harder.
00:02:27.280 --> 00:02:29.039
And here's another simple strategy.
00:02:29.199 --> 00:02:32.000
Practice standing up when you're not in a hurry.
00:02:32.319 --> 00:02:35.280
Sit in a sturdy chair and practice the sequence.
00:02:35.599 --> 00:02:45.039
Scoot forward, feet back, nose over toes with your whole body, forward and up, and then stand nice and tall.
00:02:45.680 --> 00:02:50.319
Do a few repetitions as long as you can do them safely, especially if you have low blood pressure.
00:02:50.400 --> 00:02:54.319
And then sit to stand is not just something you need to do every day.
00:02:54.479 --> 00:02:57.520
It can also be a great functional strengthening exercise.
00:02:58.080 --> 00:03:03.280
If you find that you're rocking several times before you can stand, try giving yourself a cue.
00:03:03.439 --> 00:03:07.120
Count one, two, three up, or have someone say it with you.
00:03:07.360 --> 00:03:12.240
Sometimes an external cue helps your brain to initiate that movement easier.
00:03:12.960 --> 00:03:18.080
Care partners, try to resist the temptation to grab someone's arms and pull them out of a chair.
00:03:18.159 --> 00:03:21.919
That can actually throw both of you off balance and cause injury.
00:03:22.080 --> 00:03:32.879
Instead, give a simple cue like nose over toes or big stand and ask a physical therapist to show you the safest way to assist if the help is needed.
00:03:33.120 --> 00:03:36.240
And that brings me to one of my biggest tips.
00:03:36.479 --> 00:03:40.719
Don't wait until you can barely get out of a chair to see a physical therapist.
00:03:40.879 --> 00:03:51.759
A Parkinson's trained physical therapist can work on leg strength, posture, balance, movement, and amplitude, and the specific movements that are becoming difficult for you.
00:03:51.919 --> 00:03:55.759
Because getting out of a chair just isn't about going from sitting to standing.
00:03:55.840 --> 00:03:57.840
It's about staying independent.
00:03:58.080 --> 00:04:02.400
So next time standing up feels like climbing a mountain.
00:04:02.479 --> 00:04:03.680
Don't just try harder.
00:04:03.840 --> 00:04:05.039
Set yourself up better.
00:04:05.199 --> 00:04:08.960
Make the movement bigger and practice the movement that you want to keep.
00:04:09.199 --> 00:04:11.759
Thank you for joining me today on Pearls for Parkinsons.
00:04:11.919 --> 00:04:20.319
If you like this episode, hit that like button, share it with a friend or a support group, and tune in next Monday for more Pearls for Parkinson's.
00:04:22.720 --> 00:04:28.399
The Wisconsin Parkinson Association is a grassroots organization funded by people like you.
00:04:28.639 --> 00:04:34.079
To support more local programming like this, visit wiparkinson.org.
00:00:04.160 --> 00:00:06.480
Welcome to Pearls for Parkinsons.
00:00:06.719 --> 00:00:09.599
Here is this week's Daily Living Tip.
00:00:11.439 --> 00:00:13.759
Welcome back to Pearls for Parkinsons.
00:00:13.919 --> 00:00:18.719
Today we're talking about why standing up feels like climbing a mountain.
00:00:18.960 --> 00:00:23.920
Have you ever found yourself sitting in a chair thinking, okay, here we go?
00:00:24.079 --> 00:00:27.359
And then it takes two or three tries just to stand up.
00:00:27.679 --> 00:00:35.840
You lean forward, push on the chair, maybe rock back and forth a few times, and somehow your body just doesn't seem to get the message.
00:00:36.079 --> 00:00:48.560
Standing up from a chair is something that most of us do without thinking, but Parkinson's can take a movement that used to be automatic and turn it into something that requires real effort and concentration.
00:00:48.799 --> 00:00:53.439
Part of the reason is that Parkinson's makes movements smaller and less automatic.
00:00:53.600 --> 00:01:02.880
You may not lean forward enough, or your feet may be too far in front of you, or you may not generate enough momentum to get your weight up and over your feet.
00:01:03.200 --> 00:01:06.799
Stiffness and changes in posture can make it harder as well.
00:01:06.879 --> 00:01:11.920
And if your leg and core muscles have become weak, standing takes even more effort.
00:01:12.159 --> 00:01:14.079
So let's try to make it easier.
00:01:14.400 --> 00:01:19.120
Before you try to stand, scoot your bottom toward the edge of the chair.
00:01:19.200 --> 00:01:23.280
Don't try to stand when you're sitting deep in your chair.
00:01:23.439 --> 00:01:25.280
Now look down at your feet.
00:01:25.439 --> 00:01:29.760
Bring them back underneath you rather than leaving them stretched out in front.
00:01:30.000 --> 00:01:32.879
Then think nose over toes.
00:01:33.200 --> 00:01:35.920
Lean your whole body forward, not just your head.
00:01:36.079 --> 00:01:40.719
You need to get your whole weight forward before you try to go up.
00:01:40.959 --> 00:01:44.400
Then make that movement big and intentional.
00:01:44.560 --> 00:01:49.359
Instead of slowly struggling your way up, think forward and up.
00:01:49.519 --> 00:01:53.840
Push through your legs and stand tall once you've gotten onto your feet.
00:01:54.079 --> 00:01:55.920
And don't rush into walking.
00:01:56.079 --> 00:02:02.560
Get your balance first, stand nice and tall, and make sure that you feel steady and then take your first step.
00:02:02.799 --> 00:02:04.079
Your chair matters too.
00:02:04.239 --> 00:02:09.759
That big, soft recliner may be comfortable, but it's going to suck you in and not let you go.
00:02:09.919 --> 00:02:12.479
It can be one of the hardest places to get out of.
00:02:12.639 --> 00:02:15.120
So make sure you're choosing your seat wisely.
00:02:15.360 --> 00:02:22.240
A firmer, slightly higher chair with sturdy armrests, no wheels, can make standing much easier.
00:02:22.560 --> 00:02:27.120
Very low couches and chairs can make your legs work so much harder.
00:02:27.280 --> 00:02:29.039
And here's another simple strategy.
00:02:29.199 --> 00:02:32.000
Practice standing up when you're not in a hurry.
00:02:32.319 --> 00:02:35.280
Sit in a sturdy chair and practice the sequence.
00:02:35.599 --> 00:02:45.039
Scoot forward, feet back, nose over toes with your whole body, forward and up, and then stand nice and tall.
00:02:45.680 --> 00:02:50.319
Do a few repetitions as long as you can do them safely, especially if you have low blood pressure.
00:02:50.400 --> 00:02:54.319
And then sit to stand is not just something you need to do every day.
00:02:54.479 --> 00:02:57.520
It can also be a great functional strengthening exercise.
00:02:58.080 --> 00:03:03.280
If you find that you're rocking several times before you can stand, try giving yourself a cue.
00:03:03.439 --> 00:03:07.120
Count one, two, three up, or have someone say it with you.
00:03:07.360 --> 00:03:12.240
Sometimes an external cue helps your brain to initiate that movement easier.
00:03:12.960 --> 00:03:18.080
Care partners, try to resist the temptation to grab someone's arms and pull them out of a chair.
00:03:18.159 --> 00:03:21.919
That can actually throw both of you off balance and cause injury.
00:03:22.080 --> 00:03:32.879
Instead, give a simple cue like nose over toes or big stand and ask a physical therapist to show you the safest way to assist if the help is needed.
00:03:33.120 --> 00:03:36.240
And that brings me to one of my biggest tips.
00:03:36.479 --> 00:03:40.719
Don't wait until you can barely get out of a chair to see a physical therapist.
00:03:40.879 --> 00:03:51.759
A Parkinson's trained physical therapist can work on leg strength, posture, balance, movement, and amplitude, and the specific movements that are becoming difficult for you.
00:03:51.919 --> 00:03:55.759
Because getting out of a chair just isn't about going from sitting to standing.
00:03:55.840 --> 00:03:57.840
It's about staying independent.
00:03:58.080 --> 00:04:02.400
So next time standing up feels like climbing a mountain.
00:04:02.479 --> 00:04:03.680
Don't just try harder.
00:04:03.840 --> 00:04:05.039
Set yourself up better.
00:04:05.199 --> 00:04:08.960
Make the movement bigger and practice the movement that you want to keep.
00:04:09.199 --> 00:04:11.759
Thank you for joining me today on Pearls for Parkinsons.
00:04:11.919 --> 00:04:20.319
If you like this episode, hit that like button, share it with a friend or a support group, and tune in next Monday for more Pearls for Parkinson's.
00:04:22.720 --> 00:04:28.399
The Wisconsin Parkinson Association is a grassroots organization funded by people like you.
00:04:28.639 --> 00:04:34.079
To support more local programming like this, visit wiparkinson.org.
