Most people, with or without Parkinson’s, are really stiff and rigid in their upper back and shoulders. The spine becomes flexed forward with the chest muscles being tight and the back muscles very weak. This leads to stooped posture as well as balance, breathing, and digestive issues.
I will show you how to do a Modified Active Child’s Pose to help extend your upper and middle back and stretch out the muscles in the hips as well.
Check out this video to learn how to do the Modified Active Child’s Pose:
How To Do Child’s Pose:
Follow these step-by-step instructions for practicing Child’s Pose, then try the modified active version.
Start by warming up your body with a walk or other full-body exercise.
- Kneel on your yoga mat and gently sit back, resting your hips against your heels.
- Inhale and exhale slowly, allowing your shoulders to relax. Elongate your spine instead of rounding. If it feels too intense or uncomfortable, adjust your body or use props to support a comfortable position (see modifications below).
- In your own time, extend your arms out in front of you with your palms face down on the mat, bringing your upper body down to the mat.
To do the modified active version:
- Come back up and widen your arms into a “V,” with your fingers spread out like “jazz hands.”
- Grab into the mat and stretch your arms out as far as you can, making your lats (the muscles under your arm along your side ribs) activate.
- As you exhale, glide your shoulder blades together and sink your chest down, straightening your upper spine. Relax your head and neck.
- Hold for a couple of breaths and come up. Repeat 2-3 times.
Keep In Mind the Following Modifications and Precautions:
- Do not force your body into any position. Instead, gently ease into it.
- If your knees hurt when sitting back, place a folded blanket or pillow under your hips to take pressure off your knees. Or, do the seated version:
- Sit in a chair facing a table or counter.
- Stretch out your arms in the same “V” position and sink into the stretch the same way you would on the mat.
Take it slow, explore, and notice any pain or stiffness. If you are patient, this exercise can really help your tight upper back. Have fun and keep moving!
💜 Coach Kimberly
Now in Session: Rebel Fit Club’s Posture School—In-Person and Virtual!
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. 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!
Would you like to be a part of our Posture School, but live too far away to come to the Rebel Fit Club? Not a problem—we have Virtual Posture School!
There are many benefits to taking Posture School virtually:
- Classes are taught in an easy, step-by-step, building block process.
- You get a new workout five days a week for five weeks—that equals 25 workouts!
- You get to do it in your own home, so no need to miss out because you live too far away.
- You can ask a loved one to join you in the workouts.
- Workouts are recorded, so you pick the time of day that’s most convenient for you.
- You can also go back to previous workouts if one feels especially helpful.
** This course is for people who can get up and down from the ground easily and independently. If you are at high risk for falls, ask about our seated version of Posture School.
The introductory price for Virtual Posture School is just $49! Click here to purchase.
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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