Have you ever been told to pull your shoulders back to correct your posture? Many of my clients with Parkinson’s Disease have received this advice from a well-meaning family member, caregiver, or even a trainer. But this cue of squeezing actually puts you in a position that makes your movement and posture worse.
Parkinson’s can skew your proprioception, or your awareness of your body in space. When I take a picture of a client pulling their shoulders back, they are surprised by how far back they’re leaning and how far forward their head is.
Here is a better way to think about your posture:
Posture is dynamic and fluid, not stiff or rigid. If you pinch your shoulders back, you will shoot your head and hips forward, putting undue pressure on your lower back.
Watch this video to see me demonstrate how to stand tall, with proper posture:
Throwing your arms backward while quickly and forcefully extending your spine can result in a hyperextended lower back and painful shoulder joints. I’ve seen this type of movement in many fitness and even PD-specific classes. Instead, you should:
- Relax and open your chest. Your chest should not be caved in or puffed out. Just rest easily.
- Be tall from the top of your head while keeping your shoulders relaxed. Slowly drop your shoulders away from your ears. Open your chest, as if to iron out your shirt, then use your breath to gently glide your shoulder blades together.
- Reach your ears toward the sky. Imagine your head and neck floating above your shoulders toward the sky. Point your gaze straight ahead, with your throat open and chin resting naturally.
Practice this technique several times a day and soon you will be able to get into the proper position quickly (but never forcefully).
Enjoy your tall posture!
💜 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 also have Virtual Posture School!
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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