Tight hip flexors are a huge problem with Parkinson’s disease. Many people with Parkinson’s complain of hip and back issues that stem from a tight psoas muscle. It’s a hard muscle to stretch, and oftentimes you strain your back trying to stretch it.
The psoas is a major hip flexor muscle that performs several complex actions, like lifting your legs and bending forward. It is the only muscle that connects the spine to the leg. You can see why when this muscle gets tight it causes so many balance, posture, and gait issues.
Keeping this muscle group stretched out is a must, especially if you have Parkinson’s disease and spend a lot of time sitting. It will be extra tight in that case.
To stretch your psoas, all you need is a chair with a smooth seat. A chair without arms will work best. Watch the video and follow the steps below to safely and effectively perform this stretch.
Steps for stretching your hip flexors:
- Start by sitting up tall toward the edge of your chair seat. Think long neck and ears over shoulders.
- Turn your body to one side while still sitting on the edge of your chair.
- Hold on to the back of your chair for balance.
- Place one leg back as far as you can while placing the front knee at a 90-degree angle.
- Straighten your back leg to stretch the front of your hip.
- Drive your energy down into the heel of your back leg.
- You can also reach up with your arm to get an extra stretch.
- Turn and repeat on the other side.
This takes a little patience and practice, but it is highly effective. Best of all, you can do it on your own every day!
– 💜 Coach Kimberly