I have strategies to counteract Parkinson’s disease, but like most of us, I falter and forget to use them. I am exploring a 10 minute a day mind and body exercise program to see if just adding this short time can improve my day. This test is in addition to my normal daily routine to see what kind of added benefit these 10 one -minute a piece exercises might show:
Minute 1: Take A Body Assessment–Sit quietly with your eyes gently shut in a quiet place and just listen to your body. Survey how each and every joint and muscle feels from head to toe. Telling your body to release any pain, stress, tension, or anxiety. Focus completely on letting go of what does not belong in your body.
Minute 2: Breath–Starting with 3 deep cleansing breaths, slowly breathing in through your nose and out through your mouth, focus on your breath only. For the entire minute breath deeply and smoothly just paying attention to keeping your inhales and exhales close in length.
Minute 3: Stretch–Take this minute to elongate your legs and arms while lying on your back. Feel the muscles in your shoulders and back let go and ease into the floor.
Minute 4 and 5: Foot Flex–Our feet take a beating with little reward. Offer your feet a treat with a quick massage of your pressure points and toes. Using your thumbs slide up and down the foot as you search for pockets of sensitive or aching places needing attention. You may find a minute per foot just isn’t enough.
Minute 6 and 7: Toe Tug- Take a minute per foot to massage, stretch, and pull your toes to feel the release. Bend and rub your toes to get the blood going and sense the difference from the start of the minute.
Minute 8 and 9–Finger Press—Take a minute per hand and rub and massage the joints all along your fingers. Gently stretch and elongate your fingers. Do several flex and bends with your fingers to get the blood flowing. Using your opposite hand, seek out any pressure points that might be sore and gently rub them out.
Minute 10: Meditate- Take this 1 minute for yourself and think of nothing but decompressing. Once again, lie on your back in relaxation with your eyes gently closed and sense what you have created for your whole being.
All this, in just 10 minutes!