Posture Exercises: How to Stay Flexible while Staying Home
by Jennifer Park, PT, DPT, MS Faculty, Department of Kinesiology California State University, Sacramento
Exercise is medicine for People with Parkinson’s (PwP). The Parkinson’s Outcomes Project recommends that
PwP participate in at least 30 minutes of exercise each day to help maintain quality of life. Exercises that maintain flexibility are important to breathing, talking, mobility and balance. Activities, like daily walking, improve the effectiveness of the heart and lungs and improve endurance and energy levels. However, stiffness in the trunk
will limit arm swing, reduce length of steps and slow walking speed. You may not be new to exercise, but you may find you are not stretching your whole body every day.
Breathing and stretching exercises will help maintain muscle balance in the trunk, mobility in the spine and improve overall posture.
Set aside 10–15 minutes a day to stretch your trunk, neck, arms and legs. Specific attention should be given to stretching the muscles across the chest. You might find standing in a doorway helps you get an effective chest stretch. Breathe easy while stretching to
assist in relaxing muscles. Stretching exercises also improve functional movements such as reaching above your head, washing your hair and bending over to put on your shoes.
Additional stretching tips include:
• Stretches should be held for 15-30 seconds — do not bounce
• Stretches can be challenging (gentle to moderate pull) — not painful
• Breathe slowly in and out while maintaining the stretch position
• Repeat each stretch 2-3 times to get the most benefit
Stretches can be performed while standing and using a wall or counter for balance, lying down (bed or floor), or even in a chair.
For more information and ideas about stretching and exercise:
Parkinson Foundation (no date) A Body Guide to Parkinson’s Disease. pp 21-25 https://www.parkinson.org/sites/default/files/Fitness_Counts.pdf
American Parkinson Disease Association (2016) Be Active & Beyond. pp 24-28.
https://www.apdaparkinson.org/uploads/files/Be-Active-Book_For-Web-90o.pdf
Parkinson Society Canada (2003) Exercises for People with Parkinson’s. pp 1-7.
https://www.parkinsons.va.gov/NorthWest/Documents/Pt_ed_handouts/Exercise_for_PD_1-20-12.pdf
by Jennifer Park, PT, DPT, MS Faculty, Department of Kinesiology California State University, Sacramento
Exercise is medicine for People with Parkinson’s (PwP). The Parkinson’s Outcomes Project recommends that
PwP participate in at least 30 minutes of exercise each day to help maintain quality of life. Exercises that maintain flexibility are important to breathing, talking, mobility and balance. Activities, like daily walking, improve the effectiveness of the heart and lungs and improve endurance and energy levels. However, stiffness in the trunk
will limit arm swing, reduce length of steps and slow walking speed. You may not be new to exercise, but you may find you are not stretching your whole body every day.
Breathing and stretching exercises will help maintain muscle balance in the trunk, mobility in the spine and improve overall posture.
Set aside 10–15 minutes a day to stretch your trunk, neck, arms and legs. Specific attention should be given to stretching the muscles across the chest. You might find standing in a doorway helps you get an effective chest stretch. Breathe easy while stretching to
assist in relaxing muscles. Stretching exercises also improve functional movements such as reaching above your head, washing your hair and bending over to put on your shoes.
Additional stretching tips include:
• Stretches should be held for 15-30 seconds — do not bounce
• Stretches can be challenging (gentle to moderate pull) — not painful
• Breathe slowly in and out while maintaining the stretch position
• Repeat each stretch 2-3 times to get the most benefit
Stretches can be performed while standing and using a wall or counter for balance, lying down (bed or floor), or even in a chair.
For more information and ideas about stretching and exercise:
Parkinson Foundation (no date) A Body Guide to Parkinson’s Disease. pp 21-25 https://www.parkinson.org/sites/default/files/Fitness_Counts.pdf
American Parkinson Disease Association (2016) Be Active & Beyond. pp 24-28.
https://www.apdaparkinson.org/uploads/files/Be-Active-Book_For-Web-90o.pdf
Parkinson Society Canada (2003) Exercises for People with Parkinson’s. pp 1-7.
https://www.parkinsons.va.gov/NorthWest/Documents/Pt_ed_handouts/Exercise_for_PD_1-20-12.pdf
COVID-19: There is still limited information about the effects of COVID-19 specifically regarding Parkinson’s disease, having said that, given the frailty associated with Parkinson’s disease, it would be prudent to be cautious, prepared and follow the precautions recommended by public health departments/ CDC. During these challenging times, it cannot be emphasized enough the need for all, PD community specifically and the
community at large, to reach out to each other, offer support and assistance to those most vulnerable and share our resources.
community at large, to reach out to each other, offer support and assistance to those most vulnerable and share our resources.