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 Organizational Format

I Introductions – 5 minutes

     A: Welcome new people; indicate the session number
     B: Formal introductions; in a circle, everyone projecting his/her voice
     C: Announcements
     D: Optional: Parkinson medical news updates

II   Exercises 8-10 minutes

1 Yoga related

  • Deep, relaxing breaths with hands slowly carried overhead (inhale), and down (exhale); Repeat 3-5 times
  • Neck exercises: Turn left, right, circular rotations; chin tuck (touching chest)
  • “Pistol of Love” – weight on heels, hands forming pistol carried overhead, stretching toward ceiling while looking up at ceiling, done while leaning backwards. Repeat 2 times.
  • “Pistol of Love” – formed this time behind back; arms down, stretching down. Repeat 2 times.

 2  Wrist/arms/hands/fingers

  • Shake out hands; arms thrust forward
  • Finger grips – with arms extended horizontally, fingers flexed
  • Finger taps – thumb touching each finger, both hands simultaneously.
  • Wrist rotation – with arms thrust forward in horizontal position, rotate wrists back and forth (abduction/adduction).

3   Lunges

  • Dual tasking; leader calls out lunges by the clock (e.g., 2 o’clock = right leg lunge forward at 45 degrees).

4   Torso twist (with or without ping pong paddles)

  •  lateral and medial rotations, 180 degrees, five times

 

5   “Ping Pong Pick-up”

  • modified deep knee bends with support of one hand on one knee (alternating) as the opposite hand touches floor; reverse hands; 2 times

6   Balancing

  • Standing tree, airplane, Romberg – one foot lined up behind the other; eyes open, eyes closed; hold position (stance) for 3-5 seconds.

7   Aerobic 

  • Jumping jacks, knee lifts in place (touching elbow to knee while raising leg); straddles (back and forth laterally

8   Ping Pong Coordination exercises

  • Bounce ball off racket 10 times, dominant and non-dominant hands.
  • everse hits – 10 times while alternating hits on both sides of the racket
  • Big bounce (high bounce) off racket and then allowing ball to stop bouncing while controlling racket.
  • Walking while bouncing ball on racket.

III  Ping Pong Demonstration

an instructional block, 3-5 minutes a different facet of table tennis demonstrated each week (e.g., forehand push, backhand topspin)

IV  Main Ping Pong Session

approximately 45 minutes consisting of 3 or 4 rotations

  • Singles tables, doubles, robot table, instructional table (one on one instruction for those Pongers starting out)
  • Boxing bag – instructor calls out jab, cross or uppercut with left or right hand (a dual task activity)
  • juggling (with an instructor), light weight lifting (with an instructor).

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