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This is one of my favorite topics, and it was brought up by one of my favorite people. He is a fighter in our Parkinson’s boxing class and a personal training client at the Rebel Fit Club. He was diagnosed in 2012 with Parkinson’s and is a retired Physical Therapist. Because of his prior career experience, he is especially great at giving me feedback on what he’s feeling and his frustrations.  

This picture was taken before a personal training session with me a few days ago. Even after our boxing class filled with specific exercises to offset the symptoms of PD, he still couldn’t stand up straight and complained of heavy legs. Anyone who has taken a class from me knows I’m a stickler on form, and constantly drive home that “bad form creates new issues and exacerbates current ones”. 

If the muscles are tight and bound up, the fascia is also. His anterior flexion muscles and other tissues were tight, making it very difficult for him to stand up straight. The posterior extension muscles were weak and in a state that makes it hard to activate them. My client said, “I’m trying to straighten up, but I can’t.” Because of this, his back hurts and he is at risk of falling forward. The before picture might look like he’s exaggerating and rounding forward on purpose, but this is how he started and could not straighten up. You may think, he’s stuck like that permanently, just watch.

Continue reading “I Can’t Stand Up Straight: What Can Help with Posture If You Have Parkinson’s”

My fighters and dancers with Parkinson’s asked me to create a myofascial release video specifically for feet. Your feet take a beating and are often neglected. With Parkinson’s cramping, neuropathy and a host of other painful ailments are often present.

I get asked a lot about what I recommend. I know with my own feet I have abused them over the years from dancing and wearing high heels. They need a lot of love!

Continue reading “If You Have Parkinson’s Disease Do This for Sore Cramping Feet Everyday”

One of my fighters asked me for an exercise someone with Parkinson’s could do on a plane or long car ride to offset the stiffness that happens when they sit for too long. I gave him a simple solution for stiffness that comes with two additional benefits: it can help prevent blood clots in your legs and strengthen your glutes to help with balance. Wow! Best of all, anyone can do it, and everyone should.

I want you to do this exercise any time you are sitting for longer than 30 minutes. You need to take “Glute Squeeze” breaks. Yes, even while sitting and watching TV!

Continue reading “Parkinson’s Glute Squeeze Exercise To Offset Prolonged Sitting”

I recently received another great request from my readers: “Kimberly, would you do a video of a simple, quick stretch for my upper back that I can do at my desk?”

Yes, here you go! This one is quick, easy, and feels really good. Best of all, you don’t have to get on the floor.

Continue reading “Do This Simple Seated Back Stretch for Parkinson’s”

A major complaint from people with Parkinson’s is lower back pain. This is often the result of trying to twist a stiff, stooped upper back (a common symptom of Parkinson’s). When the upper back is stiff, the lower back takes over the rotation, which it’s not designed to do. The result is a painful or hurt lower back.

When you add activities that require a lot of twisting and bending, like gardening, you have a recipe for lower back pain that can last for days or weeks.

The key is setting up your garden area to avoid the temptation to work too long without taking an Extension Break.

Continue reading “How To Use A Chair To Stretch Your Back While Gardening If You Have Parkinson’s”