Tremors are a common symptom of Parkinson’s disease. While medication helps, it doesn’t always do the trick, so it’s important to have other ways to assist symptoms like tremors.   

Exercise won’t completely stop your tremors, but it can help reduce their severity and improve control. 

Picture yourself feeling more confident in social settings, eating out in public, or enjoying family events and sports games. These simple strategies can help reduce tremors, so you can relax and enjoy life more! 

Hand Flicks – This one involves using a full range of motion with your hands, like you’re tossing your tremors away with a lot of energy. Close your hands tightly, then throw them open as wide as you can. You can do this with just your hands or get your whole arms involved. 

Punching – Squeeze your hands into fists, then throw a few punches with all your force, speed and power. Make fists, raise your arms, straighten your elbows, and punch forward. Do this with both arms.   

Grounding – This is all about using pressure and deep breathing. This can be done sitting or standing.  Push your open hands into your knees and push your legs into the ground as you take a deep breath.  Keep the pressure on for a count of ten and repeat ten times. 

Go Big – Take a break when you need it. If you’re struggling with something like putting on earrings or eating, take a pause. Have a loud conversation, go for a walk using big strides, or throw a soft ball into the wall or floor half a dozen times. Then then come back and tackle your task again. 

Finger Tapping – Tap each finger to your thumb in order. Try to pick up speed gradually. Do this ten times on each hand. 

Wrist Flexion and Extension – Rest your forearm on a table with your hand hanging off the edge. Slowly bend your wrist up and down. Do this 10 times per hand. 

Deep Breathing Exercises – Inhale through your nose for a count of four, hold for six, then exhale slowly through your mouth for eight. Repeat this ten times. 

Progressive Muscle Relaxation – Start with your toes and work your way up to your face. Tense each muscle group, hold for five seconds, then relax and breathe before moving to the next muscle area then repeat. 

 Give these exercises a go and see if any (or all!) of them can make a real difference to your tremors in how you move, feel, and go about your daily life.  

Whether it’s improving your mobility, boosting your safety, or just making you feel more confident in your routine, these simple strategies could have a big impact on your overall quality of life. 

References: 

https://impactptaz.com/5-ways-to-reduce-tremors-for-parkinsons-disease/ 

https://www.epainassist.com/parkinsons-disease/physical-therapy-and-exercise-regimens-for-reducing-rigidity-and-rest-tremor 

https://www.epainassist.com/parkinsons-disease/physical-therapy-and-exercise-regimens-for-reducing-rigidity-and-rest-tremor