Relieve Parkinson’s Hip Stiffness With This Easy Bed Stretch

Do you get really stiffened up by morning? Most people do, with or without Parkinson’s. If you have PD, you may have a bit of time before your first dose of medication takes effect. Of course, it’s easier to move during your medication’s “on” period, but you can use this waiting time to do some easy stretches.

Stretching and moving first thing in the morning makes it easier to get around the rest of the day. More importantly, it could prevent an accidental fall when you stand up or start to walk.

This week, I am showing you how to loosen up your hip joints and release muscles and soft tissue that becomes “boggy” in the joint and surrounding area. If you missed parts one through four of my bed stretches series, the video links are at the bottom of this article!

Let’s work on this together. I’m only giving you a couple of exercises at a time. After you get used to doing them slowly, you’ll be more likely to remember how to do them. Let’s chunk it out!

Check out this video to watch part five of Morning Bed Stretches for People with Parkinson’s, “How to Release Tight Hips”:

Here are the step-by-step instructions:

• Lie on your back with your head facing straight ahead, and take some deep breaths in and out, all the way down to the base of your lungs. Concentrate on the rhythm of your breath. Take 10-20 breaths.
• Begin with the previous stretches from parts one through four of this series (see links below).
• To start the hip release, bend your knees and place your feet on the floor, about 6-8 inches apart.

• Allow one knee to fall out to the side slowly, keeping your pelvis level and not tipping with the knee.

• Extend that knee, keeping your leg rotated at the hip.

• Rotate your leg so your toes are pointing up towards the ceiling, and drag your heel back to the starting bent-knee position. Repeat five times.

• Now do the reverse, starting with your leg straight and toes pointing toward the ceiling.
• Rotate that leg outward at the hip and drag the heel back up, keeping the outward rotation (like a frog leg).
• Slowly bring that leg in to match the other leg. Repeat 5 times
• Do this sequence with the other leg.

You can even do this exercise before going to bed or during the day.

Check out the other videos from my Morning Bed Stretches for People with Parkinson’s series below:

• Part One: Head and Eyes
• Part Two: Arms and Upper Back
• Part Three: Lower Back and Hips
• Part Four: Hip and Spine Rotation

💜 Coach Kimberly