Most back stretches target the low back. Since mid-back pain is mostly caused from stooped posture, I’ve created an easy seated mid back stretch for people with Parkinson’s, but anyone can benefit from it. I love it because all you need is a straight back chair and an inexpensive blow up ball.

Mid back pain usually occurs from stooped posture due to Parkinson’s. This anterior pulling is caused by tight chest muscles rounding the thoracic spine (upper back). It can also happen to anyone sitting, stooped forward too long.

Most mid back stretches are performed on the floor or standing, but this one is done seated, and can easily help individuals in wheelchairs too.

A common problem with Parkinson’s is very tight hip flexors that slowly draw the body forward, creating part of the stooped posture. These tight muscles in the front of the hips cause a host of problems such as painful hips and lower back, lack of leg swing, and a feeling of heavy legs to name just a few. We often use static stretches or myofascial release to try to get them to relax.

We know exercise is the only known way to slow Parkinson’s disease, and the more specific the Parkinson’s training is, the better the outcomes. A recent study from the American Cancer Society followed 140,000 older adults and found that those who walked six hours per week had a lower risk of dying from cardiovascular disease, respiratory disease, and cancer than those who were not active. However, walking even as little as two hours per week could begin to reduce the risk of disease and help you live a longer, healthier life.

When someone falls, our first instinct is to help them up quickly. We usually do so without thinking about our own back. People typically don’t fall in a convenient place or perfect position. Many times it’s in a shower or tub, by a bed wedged between a nightstand, or even in a closet. If your loved one is twice your size and has Parkinson’s, it could be hazardous to you if you try to lift them.

People have been sitting around either in front of various screens (either TV or computers), and as a result are complaining of shoulder pain due to stooped forward posture. Here is a great exercise to help with that, and the equipment needed is just a pool noodle! You can find them for $1-2 this time of year.

Many people with Parkinson’s disease struggle with frozen shoulder and impingement from the forward stooped posture and tight chest. This chest tightness prevents the shoulder from rotating correctly, resulting in terrible pain, dysfunction, and can keep you from participating in your regular exercises. Using a pool noodle cut in half, you can improve and prevent Parkinson’s shoulder impingement with this seated or standing exercise.