Last week I showed you how to do a simple back extension exercise over a handmade bolster to strengthen your back to treat Parkinson’s stooped posture and tight shoulders. This week I’m going to show you how to make a simple homemade bolster that, along with the help of gravity, will relax and stretch your chest. It’s a simple exercise, and will help treat your Parkinson’s stooped posture by getting you standing up straight.
All you need is a bath towel, some duct tape, and an additional pillow to pad your hips.
Try this exercise today! You’re going to enjoy to added benefit of how this helps to relax the painful tight muscles in your back and chest.
BOLSTER INSTRUCTIONS:
- Take a large bath towel and tri-fold it and roll it up.
- Secure with duct towards each end
EXERCISE INSTRUCTIONS:
Please Note: This exercise is for people who able to lower themselves independently to the ground.
- Lie vertically on the bolster so it is aligned with your spine. Be sure your head and neck are supported fully by a pillow.
- Bend your knees and relax your back and shoulders on the roller.
- Once you’re comfortable, slowly out-stretch both arms to the side (straight out or slightly below the shoulders) until they touch the floor.
- Lay in this rested position for a few minutes. Relax and breathe fully.
- Notice your shoulder blades wrapping around the roller as gravity melts your body into the roller. You will feel your body open up.
- Keeping your elbows straight, inhale to prepare, and exhale as you slowly begin to alternate your arms over your head in a scissor motion.
- You can hang out here in a rested position for as long as you would like.
- Do this daily or anytime your back feels tight or you need a break.
Enjoy this exercise. It is a great way to destress and prevent rounded shoulders. Support partners can try it out to feel relaxed and energized too!
- 💜 Coach Kimberly