The Miracle Is in the Movement- The Rainbow

By Colleen Bridges, M.Ed, NSCA-CPT, PDFS, Belmont University Occupational Therapy Advisory Board, 2020 MedFit Education Professional of the Year

Have you ever stopped to think about how much movement goes into an ordinary day?

Before you even leave the house, you may have already rolled over in bed, stood up, walked to the bathroom, stepped into the shower, reached for shampoo, dried your hair, brushed your hair (including the back of your head!), you bent  down to put on your shoes, pulled on a shirt, and reached into a cabinet for your coffee mug.   We move all day long. Most of the time, we don't even  think about it. We simply move.

But Parkinson's disease can change that.

For folks living with Parkinson’s, movements previously automatic now become smaller, slower, stiffer, and  require much more concentration. Simple tasks such  as reaching overhead, bending to pick up something, or turning to grab an item behind you, can suddenly require more thought, effort, and energy. That is why the exercises we do at Bridges for Parkinson's have a purpose beyond getting your heart rate up or making your muscles tired. You are moving with intention and confidence all the while waking up those neurons in your brain.

We are practicing for life.

Every time we squat, step, reach, rotate, push, pull, or carry, we are giving our brains and bodies an opportunity to practice movements that we need outside the gym. And that brings us to one of our favorite exercises:

The Rainbow.

At first glance, the Rainbow may look like a simple mobility exercise. We bend, we reach, we open up, and we stand tall.

But underneath that movement, a lot is happening.

• We are practicing large-amplitude movement.

• We are moving through a greater range of motion.

• We are working on posture, mobility, flexibility, breathing, and coordination.

• And we are practicing movements that show up again and again in everyday life.

The Rainbow is more than an exercise. It is a rehearsal for life.

Parkinson's Can Make Movement Smaller!

One of the challenges of Parkinson's disease is that movement can gradually become smaller, slower, and less automatic. Things that you may have once done without thinking—reaching for something in a cabinet, bending down to pick up something , putting on a shirt, or washing your hair—can require much more thought and effort.This is because Parkinson's affects the systems in the brain involved in initiating, regulating, and scaling movement. In everyday language?

Your brain may tell you that you are moving BIG...when your body is actually moving much smaller.

That is why we practice large, intentional movements.

We are reminding the brain and body what BIG movement feels like.

So...What Is the Rainbow Training?

When we perform a Rainbow, we are combining several important movements at one time.

• We bend. (Fitness professionals call this hinging)

• We straighten.

• We reach.

• We open the chest.

• We move the shoulders.

• We encourage tall posture.

• And, hopefully, we breathe!

The movement challenges flexibility and mobility throughout the legs, back, shoulders, chest, neck, and hands while encouraging large and flowing movement. But there is something else happening. 

We are practicing a movement pattern that Parkinson's can make more difficult: moving through a large range of motion with purpose and control. Instead of allowing our bodies to stay small, stiff, and rigid, we intentionally practice moving BIG.

Why Do I Keep Telling You to Reach?

Because reaching is part of life! Think about how many times you reach during the day.

• You reach into an upper cabinet.

• You reach for a shirt.

• You reach to wash or dry your hair.

• You reach to brush your hair especially the back of your hair

• You reach across the counter.

• You bend down to pick up something .

• You turn and reach while cooking, cleaning, or doing chores.

The Rainbow takes many of these movements and puts them into one purposeful exercise.

We are practicing for life!

Why Is Breathing Part of the Exercise?

Have you ever noticed that when you are concentrating really hard, you sometimes hold your breath?

You're not alone. When movement becomes difficult, the body can become tense. That is one reason I encourage you to breathe during the Rainbow. Breathing helps us slow down, relax unnecessary tension, and connect movement with rhythm.

So when you hear me cue:

“Breathe in...reach BIG!” I want you to connect your breathing to your movement.

Why Do We Do It So Many Times?

Here is one of the most important parts of Parkinson's exercise:

Repetition with purpose matters.

We repeat movements so that your brain and body have opportunities to practice the movement pattern again...and again..AND again. Repetition encourages the brain to move in these patterns  automatically.  That is why we practice movements during the warm-up before we make them more challenging.

• First, we teach the movement and it may feel awkard.

• Then, we repeat it to improve the movement! 

• The third time, your brain recognizes the pattern and we can challenge the movement!

Because, as I tell my coaches:

“Never load dysfunction. Master the movement first.”

Understanding the movement pattern, practicing proper technique, and building confidence should come before adding equipment or making the exercise more complex.

What Does The Rainbow Mean for Everyday Life?

The goal isn't to become the best Rainbow performer in Nashville. Ha!

The goal is for the practice to carry over into your life.

• Maybe it means feeling more confident reaching for a dish.

• Maybe it means bending down to pick up something you dropped.

• Maybe it helps you put on your shirt or jacket.

• Maybe it reminds you to stand taller and open your chest.

• Maybe it simply gives you another opportunity to practice moving BIG instead of allowing your movements to become smaller.  

Every repetition is an opportunity to tell your body:

“This is what movement feels like.”

“This is how BIG I can move.”

“I am still capable of learning, practicing, and improving.”

“I can remain in my home! (Independence is a HUGE benefit of exercising!)

And the more meaningful the movement is, the more easily we can connect it to life outside the gym.

The Bridges for Parkinson’s Takeaway

The Rainbow is not just a warm-up exercise. It is an opportunity to practice:

• Moving BIG

• Reaching

• Bending

• Standing tall

• Improving mobility

• Encouraging better posture

• Coordinating breathing with movement

• Moving with intention

And perhaps most importantly...

It is practice for living life.

Because at Bridges for Parkinson's, we don't exercise just to exercise.

• We train so that we can continue doing the things that matter.

• We train for the kitchen.

• We train for the shower.

• We train for the grocery store.

• We train to getting dressed.

• We train for picking up the things we drop.

• We train to promote independence 

We train for life.

And that is why...

The miracle is in the movement.