Rounded shoulders and stooped posture are common symptoms of Parkinson’s disease, and they can lead to neck, shoulder, and back pain. Routinely encouraging your shoulders, shoulder blades, and spine to move in a supported range of motion is crucial.
This Shoulder Blade Protraction-Retraction Exercise is a great way to remind your shoulder blades where neutral position is, and it promotes a healthy range of motion of the scapula. All you need is a full-size (36-inch) foam roller. A bath towel or yoga mat is optional.
Watch this video to learn how to do the Shoulder Blade Protraction-Retraction Exercise on the foam roller:
To do this exercise, follow these simple steps:
- To help keep the roller in one place, lay a yoga mat or towel over the roller.
- Lie vertically on the foam roller so that 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 tilting backwards to reach the roller, support your head with a pillow so that your head is level.
- Bend your knees and 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.
- Keeping your elbows straight, reach both arms up into the air, palms facing each other. You should feel your shoulder blades moving apart.
- Lower your shoulder blades, wrapping them around the roller. Keep your elbows straight.
- Repeat 20 times.
If you don’t have a foam roller, I highly recommend you purchase one. There are a lot of foam roller exercises that are great for people with Parkinson’s. You can find them at exercise equipment stores or online. You’ll want one that is 36 inches long and stiff enough to hold its shape when you lie on it, but soft enough to be comfortable.
If you are having difficulty getting on and off the foam roller, see my video from last week: https://www.youtube.com/watch?v=Mnghm3XENRQ.
Do this exercise every day to improve your posture!
💜 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!