So many of my fighters have a terrible time stepping wide when walking sideways. Often, they step on their own feet when trying to step together again. Not only do they feel off balance, but their feet step wider than their upper legs, leaving their knees in a knocked-kneed position. This can cause pain, injury, and long-lasting knee problems.
Stretching out the inner thigh muscles and strengthening the gluteal muscle will help. Parkinson’s narrow stance causes the adductors or inner thigh muscles become very tight, making it then extremely hard to step wide.
The “helper muscle” is the glute maximus. This large, powerful muscle of the hip counteracts the inward pulling of the 5 adductor muscles.
Check out this video to see how to do this quick easy leg stretch so you can walk better:
INSTRUCTIONS:
- Standing behind a chair, spread your feet apart as wide as you possible can (without throwing yourself off balance). Use the chair slightly to steady yourself.
- With your gluteal muscles contracted (a muscle which make up the buttocks) push your body over to the other side of the chair.
- Now your body and weight should be on opposite side of the chair.
- You should feel the inner thigh muscles stretch on the straight leg (keep that knee straight) and the opposite side bearing your weight.
- Continue to shift weight side to side and feel a gentle stretch.
If you are tall, use a long dowel instead of a chair so you can stand straighter.
Do this exercise once a day, and then test your side walking in a safe place. You may notice a difference right away. Keep practicing this daily for better balance!
- 💜 Kimberly