With Parkinson’s disease, the rib cage becomes stiff and flexes forward. This causes a lack of rotation in the spine. When you fail to rotate in the upper back (thoracic spine), your body will start to compensate by rotating parts of your body that are not meant to rotate, like the lumbar spine (low back). Unfortunately, this almost always results in shoulder or back pain.
I wanted to share this exercise with you because it is a great way to practice your rotation at home. The best part is that it’s seated! Everyone can do this, and the only equipment you’ll need is a pillow/rolled up towel and a pizza pan.
Here are the steps to better rotation in your upper back:
- Start seated with your posture tall and hips towards the edge of the chair.
- Place the bolster (rolled up towel) between your knees. Maintain a gentle squeeze throughout the exercise.
- Wrap your arms around the pizza pan (you can also use a large bowl) with the edge of the pan/ring resting against your upper chest.
- Sit as tall as you can. Inhale to prepare, and as you exhale, rotate your upper back while keeping your nose and thumbs in alignment.
- Inhale to return to center. As you exhale, rotate the opposite direction.
- IMPORTANT: Do not to lean or shift to the side. Think rotating upward, growing taller, and staying over your spine.
- Repeat this 10 times each way, and do this daily for best results.
This exercise is another great way to use the bolster we learned about in the past weeks. Check out these other exercise videos using a bolster:
How to Use a Homemade Bolster to Treat Parkinson’s Stooped Posture
A Simple, Home-Made Exercise Tool to Open Up Parkinson’s Stooped Posture
Make a goal to gain more rotation in the next month. It will really help you with low back, shoulder, and neck pain.
- 💜 Kimberly