This back extension exercise over a yoga ball is a great way to strengthen your upper back extensor muscles that help you stand straight and your shoulder blade stabilizers, which all treat Parkinson’s stooped posture and tight shoulders.
This exercise also helps with muscular strength and endurance of the upper back, and it’s a great rotator cuff exercise.
- Lay over the ball with your feet (hip-width apart) against a wall, but still touching the floor. Knees are bent and on the floor.
- Hands will be on the ball with elbows bent, but relaxed.
- Get floppy, including your head hanging over the ball. Take several deep breaths to get comfortable.
- Inhale to prepare, and as you exhale begin to roll up, starting with the top of your head.
- Roll all the way up, one vertebra at a time, until your back is straight while keeping your knees bent, feet on wall, and toes touching the floor. Arms are bent, but relaxed and not assisting in the roll up.
- IMPORTANT: As you roll up, keep your head and neck neutral as if to hold a very small ball under your chin. Think of looking down your own shirt.
- Once you are up, slowly reach one arm straight diagonal to your shoulder, thumbs pointing up. Then slowly reach the other arm out, as if to form the letter “Y”. Do not use momentum to raise the arm.
- Slowly return one arm back to starting position, then the other arm back to starting position.
- Starting with your stomach (or bottom of ribcage) slowly roll back down (including your head) to your floppy position.
- Repeat 10 times, slowly, and with good breath work.
Practice this exercise, along with some of the other shoulder exercises we’ve featured on the Rebel Fit Club blog recently:
One Easy Home Exercise to Add to Your Treatment for Parkinson’s Frozen Shoulder
Do You Have Tight Frozen Parkinson’s Shoulders? Learn to Treat It by Yourself At Home!
Improve and Prevent Parkinson’s Shoulder Impingement with a Pool Noodle
💜 Coach Kimberly