I had a reader ask me for a quick seated stretch routine that she could do because she is getting stiff from sitting during this in-home quarantine.
Everyone (regardless of Parkinson’s or not) needs to take frequent stretch breaks. Too much computer, T.V., or seated projects put your body in a forward flexed position. It is important to take movement breaks every 20 minutes. Keep in mind that you don’t have to do all of these exercises each time; you can divide them up.
Be sure to get up every 30 minutes. Stand up and walk around. It’s surprising how fast the hours fly by when you are entranced in a seated activity. Sitting is the undoing of your body, and it makes your symptoms worse.
This quick seated stretch routine will help you combat the stiffness that comes with sitting too much:
- Start sitting up tall in your chair towards the edge of your seat. Think long neck, with ears over shoulders.
- Place your hands on your ribs, and take several deep breaths, expanding your ribs. Click here to see a more in-depth video for deep breathing and rib movement.
- Use your eyes to initiate your head turns. Look up, then lift your chin. Look down, then lower your chin. Look to the right, and turn your head sideways to the right. Then look to the left, and turn your head to the left.
- Place your hands behind your head and open your elbows while lifting your heart. Press your head into your hands, opening your elbows more, and exhale.
- Roll your shoulders back, then forward. Do this 5 times each way. Then elevate them into a shrug, and lower them as low as you can.
- Take your hands behind your back, lean forward with a straight back, and lift them straight up.
- Place the right hand on the outside of the left leg. With the left hand, reach over, stretching to the right.
- Lower the left hand and reach across your body. Repeat on the other side.
- If you are at a table or desk, push back your chair and place your elbows on the table. Lower your body while keeping your back straight.
You can do the whole routine, or any combination of the stretches. They will keep you limber and prevent you from stooping forward.
Keep moving Fighters!
- 💜 Coach Kimberly