10 Minutes May Exceed 10 Benefits!

10 minutes can make a real difference!

10 minutes can make a real difference!

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!

About Karl Robb

Karl Robb has had Parkinson’s disease (PD) for over thirty years. With symptoms since he was seventeen years old, Karl was diagnosed at the age of twenty-three. Now fifty-one, he is a Parkinson’s disease advocate, an entrepreneur, an inventor, an author of two books (A Soft Voice in a Noisy World: A Guide to Dealing and Healing with Parkinson’s Disease and Dealing and Healing with Parkinson’s Disease and Other Health Conditions: A Workbook for Body, Mind, and Spirit) with his wife and care partner, Angela Robb. He has blogged for ten years on his website, ASoftVoice.com. He is a Community Team Member to ParkinsonsDisease.net and is a contributor to PatientsLikeMe.com. His blog, ASoftVoice.com, has been recognized four years in a row by Healthline.com as one of The Best Parkinson’s Blogs of 2018, 2017, 2016, and 2015! Healthline.com also listed the book A Soft Voice in a Noisy World in their list of Best Parkinson’s Disease Books of 2017! FeedSpot.com has recognized ASoftVoice.com for 2018 and 2017 as a Top 50 Parkinson’s Disease blog. Karl was a blogger for the 2016 World Parkinson Congress in Portland, Oregon. He is a frequent speaker on Parkinson’s disease issues as well as an experienced advocate for Parkinson’s issues throughout the United States. He is also an advisor and consultant on Parkinson’s disease. Karl is a board member of both the Parkinson Voice Project and Parkinson Social Network based in Virginia. He was an active board member (6 years) and an advocate (18 years) with the Parkinson’s Action Network (PAN). In his free time, he is a photographer, constant writer, longtime magician, and a practicing Reiki Jin Kei Do master. Karl received a Bachelor of Arts degree in English from the University of North Carolina at Chapel Hill. He has been featured by The New York Post, BBC Radio, CBS News, National Public Broadcasting (NPR), in The New Republic magazine and NHK World Television, as well as several Washington, D.C., television stations. You may reach Karl via email at asoftvoice@gmail.com, on Facebook, or contact him via Twitter @asoftvoicepd. I’m available for speaking engagements to share my experience living with Parkinson’s disease. Please contact me at asoftvoice@gmail.com if you are interested in having me speak to your group, conference/symposium, or would like me to write an article for your newsletter or blog. I am not a medical professional and this information is my personal view. I am just sharing my medical journey with you, the reader. I encourage you to seek all avenues that can benefit your condition.

Posted on August 5, 2015, in Education, Education & Support, Health, Parkinson's Disease, Wellness and tagged , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 1 Comment.

  1. Thanks Karl. Reminders are important.

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