Why You Need To Do the Modified Superman for Your Posture if You Have Parkinson’s

All of us need to work on our posture, especially these days when we are flexed over our electronic devices. But for people with Parkinson’s disease, it’s even more important.

The neurological progression of Parkinson’s pulls the body forward constantly. We are going to combat that effect with some great posture-correcting exercises.

Today’s exercise is the Modified Superman. Why “Modified”? Because most people with PD are so stiff in their upper back and shoulders that doing the traditional Superman can hurt their lower back, shoulders, or they just can’t do it at all.

I love this exercise because it strengthens the spinal muscles, opens tight chest muscles, and stretches and strengthens the abdominal and core muscles. The bonus is it also activates the glutes and hips to stabilize the body. 

We are going to divide this exercise into two separate exercises for safety and effectiveness. Today we will go over Part One, which focuses on the upper body.

Watch this video to see how to do the Modified Superman exercise: 

• Lie face down on the floor, with a pillow or padding under your hips to avoid stress on your lower back.

• Straighten your legs and bend your elbows with one hand on top of the other.

• Keeping your head in a neutral position (avoid looking up), just lift your elbows up first.

•  Keeping the back of your hands on your forehead (you’ll be tempted to keep your hands on the ground), lift your chest and head as one unit. Hold there for a count of three.    Keep breathing.

• Aim to lift your belly button slightly off the floor to contract your abs while doing the lift.

• Lower your head, then your elbows last.

• You will only be able to lift your head and hands one inch off the ground.

• If your lower back hurts, pull in your abs more and don’t lift so high. You may also need more padding under your hips.

• Repeat this exercise for 2-3 sets of 5 reps.

Next week is the lower body portion of the Modified Superman. Stay tuned!

💜 Coach Kimberly