We have Posture School going on right now at the Rebel Fit Club, and one of the exercises the group is working on is “Puppy in the Snow.” This is one of my favorite exercises because it does so much with so little movement.
This exercise strengthens the deep core and multifidus muscles (the muscles that run up your spine like shoelaces), all while working on shoulder stability and brain function through sequencing.
Check out this video to learn how to do the “Puppy in the Snow” exercise for Parkinson’s stooped posture:
Here are the step-by-step instructions for how to do the “Puppy in the Snow” exercise:
- Position yourself on the floor on all fours (quadruped).
- Think “tall” on top of both your arms, and lengthen the top of your head all the way down your spine to your tailbone. Feel for the normal (neutral) curves of your spine.
- As you exhale, press your right palm and left knee into the floor, lift your lower belly up without rounding your lower back, and slowly peel your left hand off the floor.
- Count to five as you slowly lift your hand until the back of your hand is touching the front of your shoulder.
- Count to five as you slowly lower your hand to the ground.
- Switch and do the opposite side, focusing on the left palm and right knee.
- Do five repetitions on each side.
- Try to avoid any motion in your torso (no side-to-side, dropping, or rotating)—looks easy, but it’s not so easy!
Now in Session: Rebel Fit Club’s Posture School!
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. This course is offered both virtually and in person. 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!
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!
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