Do This Squat Technique Properly to Get Out of Parkinson’s Tucky Butt

I’ve mentioned several times the rounded posture and tucked pelvis that often result from Parkinson’s disease. What can we do about it? We fight it with squats!!

Squatting or hip hinging is a great way to counteract this common posture problem. Proper squatting form allows the sacrum and tailbone to hinge outward like they are supposed to. The trick is to start early, before the bones of your lower back start to fuse together in this stooped position. However, even people with advanced stooped posture can benefit from this exercise.

Sticking your “sit bones” back as you squat down activates your glute muscles and helps restore normal curves in your spine. It also reminds the leg bones where they are supposed to be in the pelvis, so walking can improve as well.

I start all my clients, with or without Parkinson’s, with hip hinging. This is the most important exercise to do for better posture, balance, and fall prevention.

Watch the video below to learn step-by-step how to do this Squat Technique to Get Out of Parkinson’s Tucky Butt:

Here are the instructions:

• Stand with your feet a little wider than hip-width apart.
• Reach back and feel for your sit bones.

• Then feel for the crease in the front of your hips.

• As you hinge backward into a squat, imagine you are aiming for a chair that is about one foot behind you.
• Use your arms to guide your movement as you squat down. (However, be careful not to rely on momentum from your arms to help you stand back up.)

• Look ahead about eight feet in front of you to maintain a neutral neck posture.
• You should feel your weight shift more in the heels and arches of your feet than in your toes. If your weight is on your toes, you are too far forward and are tucking your tail.
• Finally, use your glute muscles to raise yourself back up to standing tall.

Do this exercise twice every day, in two sets of five to 10 reps each. It will encourage proper posture, strengthen your legs and hips, and help with balance and sitting.

No more Tucky Butt!!

💜 Coach Kimberly