Physical therapists coined the phrase “Ski Jump” to refer to a maneuver to correct poor posture from slouching, tucking your tailbone under, or popping your rib cage up. For Parkinson’s balance issues, you find this movement most often in Tai Chi for balance classes.
I use it with my private clients, as well. I ask them to explore different positions on their feet and even in a chair. When you begin to fall, you do not have time to think about how to save yourself. You must make the rescue maneuver automatic. This requires daily practice!
Watch my video below to learn how to do the Ski Jump exercise without modifications:
**** If you have severe balance issues, scroll down to the bottom of the page to see how you can modify this exercise with a helper and a gait belt.
To do the Ski Jump maneuver to prevent falling from Parkinson’s Disease:
- With a chair behind you, start by standing up as straight as you can.
- Start to tip forward like you are a ski jumper, keeping your knees straight and shifting your weight to your toes.
- As you get to the end of your balance point (before needing to take a step), “break” at the hips, sending your hips backward, bending knees slightly, and outstretch your arms.
- Rehearse this move many times each day until it becomes an automatic reaction to falling forward.
If you tend to fall backward rather than forward, here is another variation you can try. This is also good for those who have a tail-tucked under rounded posture with bent knees. Remember that your center of gravity is perceived differently with PD.
When you feel yourself being “pulled” backward, quickly shift forward by the same break at the hip.
You can do this more subtly to pull yourself into a straighter posture. Go onto your toes slowly, and as you come back, gently shift and think “tall and straight.”
Do not try this alone if your posture and balance are very unstable. Have a helper with a gait belt to help you practice. Set a sturdy chair behind you.
It’s very important to do this exercise in a controlled setting. In case you do not shift back correctly, keep a chair behind you. Some of my fighters have faced a couch or wall to shift forward onto their toes, so they land on the couch, or are stopped by a wall.
Safely practice with patience!
💜 Coach Kimberly