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 Part Two of 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.
Last week I showed you how to do Part One, which focuses on the upper body. In case you missed it, you can watch that video below:
Now I’m going to show you how to do Part Two for the lower body:
- 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.
- Keep your head resting in a neutral position (avoid looking up).
- Lift your belly button slightly off the floor to contract your abs while doing the leg lift.
- Inhale to prepare, and as you exhale, lift one leg up. Think about the lift coming from your upper hamstring as opposed to the foot lifting.
- Keep your knee straight and leg long. Return your leg and then lift the other leg in the same manner.
- Once this gets easier, then you are ready to slowly add upper and lower body exercises together.
- 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.
- Progress slowly and do just a few daily, but keep at it, it gets easier.
💜 Coach Kimberly