Last week I showed you how to do a simple back extension exercise over a yoga ball to strengthen your back to treat Parkinson’s stooped posture and tight shoulders. However, not everyone has a yoga ball at home. Today I wanted to show you how to make a simple home-made exercise tool that will open up your Parkinson’s stooped posture.
This exercise also helps with muscular strength and endurance of the upper back, and it’s a great shoulder exercise too!
All you need is a bath towel, some duct tape, and an additional pillow to pad your hips.
BOLSTER INSTRUCTIONS:
- Take a large bath towel and tri-fold it and roll it up.
- Secure with duct towards each end
WORKOUT INSTRUCTIONS:
- Start on the floor. You will be lying face down on your stomach.
- Lay the bolster perpendicular (crossways) under your body, just below the bra-line/mid-ribcage. Pad your hips to protect your low back with a pillow.
- Lay over the bolster while looking at the ground the whole time with bent elbows by your sides. Take several deep breaths to get comfortable.
- Inhale to prepare, and as you exhale begin to roll up, starting with the top of your head.
- Roll all the way up, one vertebra at a time, until your back is straight. Keep looking at the ground.
- IMPORTANT: As you roll up, keep your head and neck in neutral as if to hold a very small ball under your chin. Think of looking down your own shirt.
- Once you are up, slowly reach one arm straight diagonal to your shoulder, thumbs pointing up, then slowly reach the other arm out.
- Slowly return one arm back to starting position, then the other arm back to starting position.
- ALTERNATIVE: If this is too difficult or painful, you can leave your elbows bent and lift them to the side.
- Starting with your stomach or bottom of ribcage, slowly roll back down (including your head) to your floppy position.
- Repeat 10 times, slowly and with good breath work.
Practice this exercise along with some of the other shoulder exercises from the past few weeks:
Use a Yoga Ball to Treat Your Parkinson’s Stooped Posture and Tight Shoulders
One Easy Home Exercise to Add to Your Treatment for Parkinson’s Frozen Shoulder
Do You Have Tight Frozen Parkinson’s Shoulders? Learn to Treat It by Yourself At Home!
💜 Coach Kimberly