EXERCISES CAN HELP IN MANAGING DOWN SYNDROME
Exercises can be helpful in managing Down syndrome. People with Down syndrome may have low muscle tone, joint instability, and reduced physical fitness. Exercise can help to improve muscle strength, endurance, balance, coordination, and overall physical function.
1.Shoulder extension/scapular retraction
Sit upright and extend your arms out in front of you.
Pull your elbows back in behind you as you squeeze your shoulder blades together.
Keep your chest up while doing this exercise.
2.High knee march
Stand up straight.
When ready, bring one knee up as high as you can in front of you, whilst raising your opposite arm.
Maintain your balance.
Keep your torso upright and avoid twisting.
Push up onto the tiptoes of your standing leg.
Lower your leg down, taking a forward step.
Repeat leading with your other arm and leg.
Continue to travel in a forward direction.
3.Chair Squat
Stand tall in front of a chair.
Squat down as if you were sitting down (push pelvis back).
Briefly touch the chair with your bottom and stand back up
Note: Keep hips, knees and toes aligned.
4. Farmer's walk
Stand holding a pair of dumbbells by your side.
Walk slowly and in a controlled manner, keeping your body stable and straight.
Contract (brace) the abdomen so that your posture does not change.
Walk forwards for the required distance or time.
5.Bridging
Lie on your back, with knees bent and feet hip-width apart.
Draw in your abdominals and tighten your buttocks.
Tilt your pelvis backwards and lift your pelvis and back up one vertebrae at a time.
Lift only as high as you can while maintaining the pelvis position.
Lower your pelvis down in a controlled manner.
Note: Don't let your lower back arch during the lift.
Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.
By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.
Personalized Exercise Program By CB Specialists.
If you're looking for personalized exercises for a down syndrome, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.