Rounded shoulders are a common characteristic of Parkinson’s disease, which can lead to neck, shoulder, and back pain. Routinely stretching and exercising your shoulders is very important to treat and prevent pain associated with Parkinson’s rounded shoulders.
The Foam Roller Scissor Exercise is great way to destress and prevent rounded shoulders. Don’t wait until you have neck pain to do this! It is also great for support partners to relax and energize.
This exercise actively stretches shoulders, opens the chest while activating your upper back all while in the neutral spine position. It’s a must-do exercise to treat or prevent Parkinson’s rounded shoulder pain and promote good posture.
Foam Roller Scissor Exercise
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- Lie vertically on the foam roller so 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 having to tilt backward to reach the roller, support your head with a pillow so your head is level. You should feel as though you could hold a soft ball under your chin. (Getting into the starting position is sometimes the most difficult part of the exercise).
- Bend your knees and relax your back and shoulders on the roller until you are steady, balanced and comfortable. If you feel any discomfort or pain, only go as far as your body will let you.
- 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, shoulder width apart.
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- Inhale to prepare and on the exhale, reach your right arm back overhead while bringing your left hand down towards your hip to the floor.
- Right arm only goes back as far as you can keep elbow straight and pain-free. You do NOT have to touch the floor behind you.
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- Bring both arms back to the starting position and alternate reaching left arm back and right arm down, in a scissor motion.
- Do this while keeping your rib cage in and shoulders down; you also want your hands to stay shoulder width apart and your elbows to stay straight the entire time.
- Repeat 20 times.
This exercise is for people who able to lower themselves independently to the ground. However, you can modify this for wheelchair by putting a half D-shaped foam roller behind your back and reach up and scissor.
If you don’t have a foam roller, I highly recommend you purchase one. There are a lot of great foam roller exercises that are great for people with Parkinson’s. You can find a foam roller near the exercise equipment at sporting goods stores. You want one that is stiff enough to hold its shape when you lie on it, but soft enough to be comfortable and 36 inches long.