Some of you may have a tough time lifting your hips into the bridge; here’s the secret to making it happen… bring in the band – a theraband that is! Last week we talked about how to fire up your glutes to treat Parkinsons lazy bum. As you recall, the most common reason people suffer from underactive glutes or “dumb bum” is due to sitting too much, you simply are not using your glutes. If you don’t use it, you lose it.
Inactive glutes in Parkinson’s is usually due to neuro disconnect. This disconnection changes the mechanics and motor programming of a person’s body. This can lead to some muscle groups becoming overactive, while others become underactive. Compensation occurs and throws off everything resulting in injury.
Parkinson’s neuro muscular disconnect plus sitting too much leads to Parkinson’s Lazy Bum followed by dysfunction, pain and injury. Glute activation is waking up your glutes, making the connection from your brain to your muscles. Adding the band, recruits your arms and lats will help you lift your hips.
Watch How to Do a Hip Bridge with a Theraband
-
- Lay on your back with arms on the ground by your side and knees bent about 90 degrees with feet on the ground, sit-bone width apart (about 8 inches).
- Place a small pillow under your head if your head can not lay flat to keep your neck in neutral position.
- Place a 5” ball between your knees.
- Securely attach the middle of band to a stationary object above your head or have someone hold it while you hold the ends.
- Inhale to prepare, then exhale and push down the ends of the band by your sides while slowly lifting your hips off the ground, squeezing the ball between your knees, keep your feet flat on the ground. Avoid tucking your bum under.
- There should be a straight line from your ear through your hip bone to your knee.
- It may be difficult to get your hips up if your glutes are weak and your hip flexors in front are tight. Be patient and keep practicing.
- You should feel your hamstrings contract, glutes engage and your Psoas in front of your hips will stretch. Imagine ironing out all the creases in the front of your pants.
- Hold the bridge position (hips up) for a few seconds and inhale to come down leading with your tailbone to maintain neutral position.
- Perform 10 bridges with good form and do twice daily.
These exercises will strengthen your glutes, hamstrings, engage the inner thigh helper muscles (adductors) and stretch those overly tight hip flexors.
This is a safe exercise but if you have back discomfort, reposition and try again or ask your doctor if this exercise is good for your particular spine health.