Exercise Tips to Improve Posture in People with Parkinson’s

4th September 2020

 

Parkinson’s disease affects the control of automatic movements. As a result, people with Parkinson’s often suffer from disturbed gait, impaired balance and decreased postural responses. It is important to try to maintain an upright posture. Poor posture can lead to an increased risk of falls, neck and back pain, a reduced range of movement and problems with breathing, speaking and swallowing. Taking part in regular exercise can help improve posture. Below are a few Bounce Back tips and exercises to promote good posture and spinal alignment.

 

BB Tips for promoting good posture in day to day life:

• Regularly change your position – Try to get up and move at least once every 30 minutes.
• Get back (lumbar) cervical rolls or cushions for better postural alignment.
• Keep your laptop, tablet or phone rested at an angle to avoid neck strain. ‘Bamboo Designs‘ provides homemade cushions that help with the ease of using a devise. Visit http://bamboo-designs.co.uk  to find out more.
• Stretch your neck regularly by turning your head from side to side.
• Practice abdominal exercises to support your lower back and core strength. Click here to see more. 
• Avoid sitting in soft, squishy chairs where possible.
• Use a pillow that supports your neck when you are sleeping.
• Take part in regular strengthening and lengthening (stretching) exercises:

BBE video to improve balance and posture (10 minutes) –  https://www.youtube.com/watch?v=tSR1vQSPjdY&t=356s

BBE video to improve strength (12 minutes) –  https://www.youtube.com/watch?v=VRkr2M6fV_0&t=620s

BB Exercises to promote good posture.

Stooped posture makes the muscles in the front of the body less flexible and the muscles in the back of the body weaker. These 5 exercises aim to increase the flexibility of the muscles on the anterior side of the body (chest, shoulders and neck) and increase the strength of the upper back muscles.

 

Repeat each exercise 10-15 times. Repeat the circuit 2-3 times.

 

1. Pull down

How to do it: Keep your head, shoulders and lower back pushed back, into the wall. Slowly lift the arms above your head. Squeeze your shoulder blades together as you bring your elbows down to your body.

Muscles targeted: Upper back muscles (latissimus dorsi)

2. Chin tuck

How to do it: Facing forwards, tuck your chin into your neck, hold for 5 seconds the relax to the neutral position.

Muscles targeted: Muscles that keep the head pulled back (deep cervical flexors, lower cervical extensors).

3. Thoracic extension

How to do it: Pull your elbows back, opening up your chest. Hold for 5 seconds, then relax.

Muscles targeted: Strengthens muscles of the upper back and stretches the chest muscles. Helps relieve tension in the upper back.

4. Scapula retraction

How to do it: Squeeze your shoulder blades together. Hold for 5 seconds, then relax and repeat.

Muscles targeted: Upper back muscles (trapezius, rhomboids, and latissimus dorsi)

5. Child’s pose

How to do it: Sit back onto your heels, reach your hands up above your head. Hold for 30 seconds.

Muscles targeted: Stretches the upper back (latissimus dorsi), chest muscles and hips.

 

To find out more about exercises to improve your posture get in touch with beth@bouncebackexercise.com
Or call 07888 912579 to sign up to a Bounce Back Exercise programme today.