ANYTIME, ANYWHERE, HELP US REACH EVERYONE!

At the Center for Movement Challenges, we believe in the power of movement to transform lives, particularly for those living with Parkinson's disease. We make a difference every day. For over a decade we have successfully provided innovative programs, compassionate care, and a supportive community to help individuals regain strength, independence, and hope. From specialized exercise classes, to tele-health, to personalized therapies and emotional support, we empower people nationwide to face the challenges of Parkinson's with resilience and confidence. Our classes are accessible in-person, live virtual and online, with the reach of ANYTIME, ANYWHERE, FOR EVERYONE!

But we can’t do it alone. Your donation directly fuels these life-changing efforts, giving individuals the tools to slow disease progression, improve motor and non-motor symptoms, reclaim their quality of life and pursue their passions. As a 501 (c) *(3) all donations are fully tax deductible.*

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When you donate to the Center for Movement Challenges, you’re investing in more than a program—you’re investing in people. Your contribution helps us provide accessible, high-quality programs and services to those in need, ensuring cost is never a barrier to care.  With your support, we can expand our reach, engage in groundbreaking research, and create new opportunities for healing and growth. Please reach inside your hearts and donate. Be the difference! Together, we can break down barriers and offer hope to thousands affected by Parkinson's. Help us give the gifts of friendship, support and LIFE nationwide, gifting people living with Parkinson’s the tools to live the best life possible to its fullest potential.

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CFMC CEO

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Quick Cool Down add with Coach Maggie
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Quick Cool Down add with Coach Maggie

Stretch and Relax with Coach Maggy

Video notes

Introduction

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Coach Maggy from the Center for Movement Challenges provides a quick and effective cool-down routine to relax and recover after any workout.

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Cool Down Routine

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  1. Arm Stretch (Triceps)
    • Bring one arm over your shoulder like you’re patting your back.
    • Use your opposite hand to gently push the elbow back for a deeper stretch.
    • Hold: 10 seconds per arm.
  2. Cross-Body Shoulder Stretch
    • Extend one arm across your body.
    • Use the opposite hand to pull it close to your chest.
    • Hold: 10 seconds per arm.
  3. Chest Stretch
    • Interlace fingers behind your back and pinch shoulder blades together while puffing out your chest.
    • Hold: 10 seconds.
  4. Upper Back Stretch
    • Interlace fingers in front and extend arms forward, separating the shoulder blades.
    • Hold: 10 seconds.
  5. Overhead Stretch
    • Extend arms upward; those with shoulder issues can modify by keeping arms at chest level.
    • Hold: 10 seconds.
  6. Side Lean Stretch
    • Lean to one side, keeping arms extended upward.
    • Hold: 10 seconds per side.
  7. Forward Fold
    • Widen your stance, bend knees slightly, and reach towards the floor.
    • Hold: 10 seconds.
  8. Side Hamstring Stretch
    • Lean down towards one foot with both hands.
    • Hold: 10 seconds per side.
  9. Sumo Stretch
    • Bend knees into a sumo squat position and apply gentle pressure with hands on the insides of knees to stretch hips.
    • Hold: 10 seconds.
  10. Quad Stretch
    • Hold one foot behind you to stretch the quad. Use a wall or chair for balance if needed.
    • Hold: 10 seconds per leg.
  11. Calf Stretch
    • Step into a staggered stance with the back leg straight and the front leg bent. Lean forward until you feel the stretch in the back calf.
    • Hold: 10 seconds per leg.
  12. Neck Stretch
    • Tilt head towards one shoulder and use the same-side hand to gently hold the head in place. Extend the opposite arm downward for a deeper stretch.
    • Hold: 10 seconds per side.
  13. Forearm Stretch
    • Extend one arm out like signaling "stop" and use the opposite hand to pull the fingers back.
    • Flip hand down (low-five position) and repeat.
    • Hold: 10 seconds per stretch per arm.

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Tips for Success

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  • Perform each stretch slowly and avoid bouncing.
  • Focus on steady breathing throughout.
  • Adjust intensity to your comfort level.

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Conclusion

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Coach Maggy encourages you to take time to cool down and recover properly after every workout. Visit Center for Movement Challenges.org for more tips and resources.

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Key takeaways

  • Cool-down exercises help reduce muscle tension and improve flexibility.
  • Holding each stretch for 10 seconds allows your body to fully relax and recover.
  • Incorporating these stretches post-workout prevents soreness and promotes long-term mobility.
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