I’m a yoga therapist specializing in Parkinson’s and these are my four recommended exercises to improve posture and mobility

Man sits on edge of bed with his hands on his knees and his head tilted back with his eyes closed — (Image credit: Parkinson’s UK)

Movement is good for everyone, but it is particularly vital for those living with a neurological condition like Parkinson’s disease.

I specialize in adapting yoga for people living with Parkinson’s and other neurological and long-term health conditions, and see firsthand how mindful movement and breathwork can reduce the impact of stress and help manage symptoms.

But, if you’ve never exercised before, it can be daunting knowing where to start.

Four seated exercises to improve your posture and spinal mobility

One way I support people with Parkinson’s through my work as a yoga therapist is through seated movement. I modify poses so they’re gentle, accessible and chair-based.

Mobilizing the spine is a central focus for most people I work with because Parkinson’s can cause significant stiffness and rigidity in the upper body; rounded shoulders and a stooped spine are also common in later stages of the condition.

In this video from the series, I share four spine movements that encourage flexion, extension, rotation and side bending. Performing these simple fundamental movements can help to maintain mobility in your spine.

Day 13: Spinal mobility and postures - YouTube

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1. Chest opener

Reps: 3-5

Sit in a chair with your feet flat on the floor.
Place your fingertips on your shoulders with your elbows pointing out to the sides at shoulder height.
Keep your chest lifted and spine upright.
Inhale, then exhale as you bring your elbows close together in front of your chest.
Inhale as you return to the starting position.
On your next exhale, bring your elbows close together in front of your chest and round forward.

2. Spinal rotation

Reps: 3-5 each side

Sit in a chair with your feet flat on the floor.
Cross your arms in front of your chest, placing your hands on opposite shoulders.
Raise your elbows to shoulder height if that’s comfortable.
Keep your chest lifted and spine upright.
Inhale, then exhale as you rotate to your right.
Inhale as you rotate back to center then repeat on the other side.

3. Overhead reach

Reps: 3-5

Sit in a chair with your feet flat on the floor.
Interlock your fingers and place your hands on the top of your head, either palms up or down, whichever is more comfortable.
Inhale as you reach your arms overhead.
Exhale as you lower your arms to in front of your chest.

4. Side bend

Reps: 3-5 each side

Sit in a chair with your feet flat on the floor.
Place your right hand on your right side, either on your ribs, waist or hip, whichever is more comfortable.
Extend your left arm straight down by your left side, fingertips pointing down.
Inhale, then as you exhale bend your spine to the left, lowering your left hand.
Inhale as you to return to the starting position.
Complete the repetitions on one side, then switch sides.

Yanar Alkayat is a health and fitness editor, registered yoga therapist and level 3 personal trainer. She founded Yanar Mind & Movement alongside her journalism to offer specialist yoga therapy for people living with long-term health conditions, movement disorders and marginalised communities. Her chair yoga classes are funded by Parkinson's UK and she regularly runs yoga and fitness for refugee and asylum seeker groups in London. Formerly a content editor and fitness product testing manager at Women’s Health, Men’s Health and Runner's World, she continues to write for national print and digital media.