Rounded shoulders and stooped posture are common symptoms of Parkinson’s disease. This can lead to neck, shoulder, and back pain. Routinely counteracting this forward pull and rounding spine is crucial.
Lying on a foam roller is a great way to relax while your spine and shoulder blades are supported. Gravity encourages your shoulder blades to glide in a more neutral position.
What if you can’t even get on the roller to start the exercise? Many people with mobility issues find these beneficial exercises nearly impossible, or at least very frustrating. The roller keeps rolling away!
Watch this video to find out how to anchor the roller down. It’s an easy way to get on the foam roller if you have Parkinson’s.
All you need is a 36-inch foam roller and a bath towel or yoga mat.
To do this relaxation exercise on the foam roller:
- To help keep the roller in one place, I suggest you lay a yoga mat or bath towel over the roller cross-ways.
- If you have a forward head posture or you can’t stand up straight, support your head with a pillow so your head is level.
- Lie vertically on the foam roller with your knees bent and your feet spaced widely apart on the floor. The roller should be aligned with your spine. Be sure your head and neck are supported fully, as well as your tailbone.
** If your head is tilting backwards to reach the roller, you’ll need that pillow under your head.
- Relax your back and shoulders on the roller until you are steady, balanced, and comfortable.
- 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 exhale, and enjoy this time!
- To get up, “slither” off to one side of the roller and use the roller and your arms to get up.
Hang out on the roller for several minutes. To learn how to do back extension exercises on the foam roller, check out last week’s video: https://youtu.be/FPg6ujhXhQ0
Let me know if the trick to anchoring the roller down was helpful!
💜 Coach Kimberly
Ready to take back your fight?
Contact me to get started in Kimberly Berg’s Rebel Fit Club classes today. We have online workouts, too! Subscribe now to get more tips and exercises for Parkinson’s delivered right to your inbox!