How People with Parkinson’s Can Do the “Thread the Needle” Exercise Without Shoulder Pain

I see this exercise done incorrectly all the time! People with Parkinson’s that are stiff often need to modify traditional exercises, and that stiffness can sometimes make stretching exercises dangerous. Seems like a double standard!

If you are flexible or mildly stiff, this popular exercise is safe. But if you have PD, you are most likely really stiff in your upper and lower back, rib area, and neck. Unfortunately, that makes this traditional exercise dangerous for your shoulder and neck.

If you are stiff, it’s common to overcompensate in another joint. In this case, it’s the shoulder and neck.

This “Thread the Needle” exercise stretches and opens your shoulders, chest, arms, upper back, and neck. It releases the stiffness in your upper back and between the shoulder blades.

Watch this video to learn how to perform the “Thread the Needle” exercise properly:

Instructions

1. Begin on your hands and knees. Place your wrists directly under your shoulders and your knees directly under your hips.
2. On an exhale, slide your right arm underneath your left arm with your palm facing up. Let your right shoulder come all the way down to the mat. Rest your right ear and cheek on the mat, then gaze toward your left.

3. Keep your left elbow lifting and your hips raised. Adjust your position so you do not strain your neck or shoulder.
4. Hang out there for a moment and allow all the tension in your shoulders, arms, and neck to melt away.
5. Unthread your right arm sliding back through and bend your elbow and form a fist as you target your elbow to the ceiling as if to start a lawn mower. Fist should be at your arm pit level.
6. Rotate ribs and look at your elbow.

7. Avoid straightening your elbow and swinging it backwards. This is what causes shoulder problems.

8. Avoid sitting on your heels, keep your weight balanced.
9. Do 5 – 10x on each side, slow and controlled.

** Avoid this exercise if you have a recent or chronic injury to your knees, shoulders, or neck. Those with back pain, back injuries, or degenerative disk disease should use caution even with the modified form. Always work within your own range of limits and abilities.**

Practice this slowly and keep moving!

💜 Coach Kimberly