With Parkinson’s disease, we often see the forward rounding shoulders, a hunched back and forward lurched neck and head. These are the first three perpetrators of upper back pain. When your head leads in front of your shoulders, it puts an extra 10 pounds of weight on your neck muscles for every inch you move forward. As you can imagine pain will result in your neck, your upper back, shoulders and can even extend down your spine as your body is being overstretched and weakened by this posture. It also can lead to falls because the body mass is leading forward.
Here is a great way to mobilize rigid vertebrae and ribs in the upper back. It’s called “Open the Newspaper” on the foam roller.
Foam roller exercises and stretches are some of the easiest and most effective ways to relieve upper thoracic pain. It can also help loosen your shoulders and neck. Using a foam roller is also known as a “self-myofascial release,” which eases pain by loosening the soft tissue portion of the connective tissue in your muscles. It also can improve blood and lymphatic circulation and stimulate the stretch reflex in your muscles.
Ultimately, these exercises work the muscles to strengthen them, but also to stretch them and loosen any stiffness. By both strengthening and stretching you are creating a more stable foundation for your bones to be supported by, as well as promoting better posture.
You can find a foam roller near the exercise equipment at sporting goods stores. You want one that is stiff enough to hold its shape when you lie on it, but soft enough to be comfortable and 36 inches long.
“Open the Newspaper” Stretch Exercise
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- Lie vertically on the foam roller so the roller is aligned with your spine. Be sure your head and neck are supported fully, as well as your tailbone.
- If your head is having to tilt backward to reach the roller, support your head with a pillow so your head is level. You should feel as though you could hold a soft ball under your chin. (Getting into the starting position is sometimes the most difficult part of the exercise).
- Bend your knees and relax your back and shoulders on the roller.
- Once you’re steady, balanced and comfortable, slowly out-stretch both arms to the side straight out or slightly below the shoulders until they touch the floor. If you feel any discomfort or pain, only go as far as your body will let you.
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- Lay in this rested position for a few minutes, relax and breath 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 lift your arms to center and touch hands together.
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- Extending them all the way out as you lift as if you’re closing a giant newspaper.
- Inhale to return your outstretched arms to the floor, as if to open the newspaper.
- Repeat 20 times
This exercise is for people who able to lower themselves independently to the ground. It is great way to destress and prevent rounded shoulders. Don’t wait until you have neck pain to do this. It is also great for support partners to relax and energize.