All of us need to work on our posture, especially these days when we are flexed over our electronic devices. But for people with Parkinson’s disease, it’s even more important.
The neurological progression of Parkinson’s pulls the body forward constantly. We are going to combat that effect with some great posture-correcting exercises.
Today’s exercise is the Modified Superman. Why “Modified”? Because most people with PD are so stiff in their upper back and shoulders that doing the traditional Superman can hurt their lower back, shoulders, or they just can’t do it at all.
I love this exercise because it strengthens the spinal muscles, opens tight chest muscles, and stretches and strengthens the abdominal and core muscles. The bonus is it also activates the glutes and hips to stabilize the body.
We are going to divide this exercise into two separate exercises for safety and effectiveness. Today we will go over Part One, which focuses on the upper body.
Watch this video to see how to do the Modified Superman exercise:
- Lie face down on the floor, with a pillow or padding under your hips to avoid stress on your lower back.
- Straighten your legs and bend your elbows with one hand on top of the other.
- Keeping your head in a neutral position (avoid looking up), just lift your elbows up first.
- Keeping the back of your hands on your forehead (you’ll be tempted to keep your hands on the ground), lift your chest and head as one unit. Hold there for a count of three. Keep breathing.
- Aim to lift your belly button slightly off the floor to contract your abs while doing the lift.
- Lower your head, then your elbows last.
- You will only be able to lift your head and hands one inch off the ground.
- If your lower back hurts, pull in your abs more and don’t lift so high. You may also need more padding under your hips.
- Repeat this exercise for 2-3 sets of 5 reps.
Next week is the lower body portion of the Modified Superman. Stay tuned!
💜 Coach Kimberly
Now in Session: Rebel Fit Club’s Posture School—In-Person and Virtual!
Coach Kimberly instructs this five-week exercise series to address one of the most problematic symptoms of Parkinson’s: stooped posture, which causes falls, pain, and crowds your breathing and digestion. You will learn lifelong exercises that you can do every day to prevent or treat poor posture. We also offer an in-person, seated version of this class for our fighters who can’t exercise on the floor. If you want to feel stronger, sit and stand straighter, and move better, contact Kimberly today to get on the list for our next session!
Would you like to be a part of our Posture School, but live too far away to come to the Rebel Fit Club? Not a problem—we have Virtual Posture School!
There are many benefits to taking Posture School virtually:
- Classes are taught in an easy, step-by-step, building block process.
- You get a new workout five days a week for five weeks—that equals 25 workouts!
- You get to do it in your own home, so no need to miss out because you live too far away.
- You can ask a loved one to join you in the workouts.
- Workouts are recorded, so you pick the time of day that’s most convenient for you.
- You can also go back to previous workouts if one feels especially helpful.
** This course is for people who can get up and down from the ground easily and independently. If you are at high risk for falls, ask about our seated version of Posture School.
The introductory price for Virtual Posture School is just $49! Click here to purchase.
Ready to take back your fight?
Contact me to get started in Kimberly Berg’s Rebel Fit Club Parkinson’s Boxing classes today. We have online workouts, too!
Subscribe now to get more tips and exercises for Parkinson’s delivered right to your inbox!