Do This Shoulder Blade Wall Glide to Correct Parkinson’s Stooped Posture

Currently we have Posture School in session, which is a small-group, eight-week training for people with Parkinson’s to learn exercises they can do every day to treat their stooped posture. Good posture does not just mean sitting or standing up straight! Rather, it’s about your ability to move around in different positions without slouching or slumping because your body is strong enough to maintain that.

The key to good posture is not just stretching, but strengthening your muscles so that you can stand upright against forces like gravity! The other key factor is learning how to properly sequence your shoulder blades (scapulas) to move correctly and efficiently.

In this video, I will show you how to perform the Shoulder Blade Wall Glide to correct Parkinson’s stooped posture:

To do the Shoulder Blade Wall Glide all you need is a washcloth, doorway, and a flat wall.

• Stand facing the doorway (not through the doorway), looking straight ahead with one arm outstretched on the wall.
• Keeping your elbow straight and fingers splayed on the washcloth, apply medium pressure on the wall.

• Start in the lower position and slowly arc your arm up the wall. I have my other hand on the lower border of my scapula just to show the outward swing or glide of the shoulder blade as I move my arm up. Your scapula moves one degree for every two degrees your arm moves. If you are not able to reach your shoulder blade, it’s okay to let your other arm drop by your side. (NOTE: I’m looking into the camera in the picture, but I want you to look straight ahead!)

• Move your arm slowly all the way up the wall. As you come back down to a right angle or about 90 degrees, your scapula should stay in place and no longer swing inward or stick out.

• The rest of the way down, the scapula should not move.

• Do this exercise 10 times on each side.

It takes practice! Even if you don’t get your shoulder blades to stabilize, the exercise in itself is still good for you.

Good posture is worth working for—it affects your overall health and quality of life. If you are interested in attending Posture School either in the gym or virtually, contact me at kimberly@rebelfitclub.com.

💜 Coach Kimberly