I received so much positive feedback and great questions about foam rollers and the “Open the Newspaper” exercise, I want to keep on this theme and show you another great exercise to treat Parkinson’s rounded shoulders called “Pulling Back the Reins.” No, it doesn’t require any equestrian experience, but like horseback riding, it will require some core engagement to balance.
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.
Pulling Back the Reins 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, inhale and slowly out-stretch both arms to the ceiling.
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- Inhale to prepare and as you exhale, pretend to pull back the reins of a horse. Pull downward to the ground by bending your elbows 90 degrees.
- Make sure your elbows are close to your ribs as you glide past them on the way to touch the floor or as close as you can.
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- Notice your shoulder blades wrapping around the roller as gravity melts your body into the roller. You will feel your body open up.
- Inhale and repeat 20 times.
- If you cannot get down on the ground or are in a wheelchair, you can modify this exercise by putting a half foam roller, pool noodle, a rolled-up beach towel, or yoga mat behind you along your spine and to the same exercise only reaching out in front of you like you would riding a horse.
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- Want to make this even more challenging? Have someone stand beside you holding the middle of a theraband while you hold the ends. Pull downward to do a row exercise. This works to strengthen your biceps in addition to your back.
Want more exercises? Check out my past blog posts for more exercises and tips to treat Parkinson’s.