Ping Pong Parkinson: 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
D: Optional: Parkinson medical news updates
II Exercises 8-10 minutes
1 A: Yoga related: Deep, relaxing breaths with hands slowly carried overhead (inhale), and down (exhale); Repeat 3-5 times
B: Neck exercises: Turn left, right, circular rotations; chin tuck (touching chest)
C: “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.
D: “Pistol of Love” – formed this time behind back; arms down, stretching down. Repeat 2 times.
A: Shake out hands; arms thrust forward
B: Finger grips – with arms extended horizontally, fingers flexed
C: Finger taps – thumb touching each finger, both hands simultaneously.
D: 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. Reverse 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).
Chairs arrayed in a circle; lyrics to a song provided; Vocal cord warm-up – group holds a high note and a low note for as long as they can (after taking deep breaths); song sung in unison with recording played from computer