Do These Morning Bed Stretches for People with Parkinson’s Part 4

We are ready to move down to the lower back and hips. If you missed parts one through three of my bed stretches series, the video links are at the bottom of this article!

If you have Parkinson’s, you must get your body warmed up and primed for movement before getting out of bed. Stretching and moving in bed 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.

We get really stiffened up throughout the night, and many people with Parkinson’s have a bit of time before their 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.

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!

We left off with some basic stretches for the hips. Now I will show you some additional stretches for your lower back and hips. Check out the video below to watch part four of Morning Bed Stretches for People with Parkinson’s:

Here are the step-by-step instructions:

• Lying on your back with your head facing straight ahead, 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 three of this series (see links below).
• To start the hip and low back stretches, bend and bring one knee at a time up toward your hips with your feet and knees wider than your hips.

• Next, while keeping your feet wide, “FOLD” over both knees to the same side. Ideally the top knee should be hovering or touching the bottom foot. If your hips are really tight, your knees will just float in the air. That’s OK because each time you do this, your hips should loosen up a bit.

• Next, still keeping your feet wide, fold your knees over to the other side. Hold for a few seconds. Repeat several times on each side.

• After doing the wide knee fold, bring your feet closer to each other (sit bone width, or about five inches). Bring both knees over to the same side. Hold for a few seconds and fold over to the other side. To increase this stretch, look in the opposite direction of the folded knees.

• Do several repetitions of these exercises, adding them to parts one through three.

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

💜 Coach Kimberly