Treat Parkinson’s Balance and Flexibility Using the Ultimate Supported Lunge

Stepping big to do a proper lunge can be very difficult for people with Parkinson’s Disease for multiple reasons. To try and keep their balance, people often take a baby step forward and then lean forward without bending their back knee. As a result, they lean forward with their trunk, which brings the front knee way over their ankle, and causes a great amount of shearing stress on their knee.

I came up with this “Ultimate Supported Lunge” by borrowing a yoga supported warrior pose. This great exercise puts you in the perfect lunge position and promotes a number of things that are good for your body at the same time.

• It promotes long stepping-mental practice and muscle memory.
• It’s supported and safe. You can even add a chair next to you to hold on to.
• You do the exercise standing, making it more convenient than a floor exercise.
• It stretches out tight hip flexors, which give people with PD a lot of problems.
• It stretches out the plantar fascia on the bottom of your feet.
• Activates the glutes and core.
• Strengthens the lower body.
• Builds confidence, challenges balance, and teaches great form.

This popular video I created really helped people, so I am sharing it again!

How to get started with the Ultimate Supported Lunge for People with Parkinson’s:

1. Start by facing a wall. Standing about 3 feet away with your hips squared off. You will be holding the yoga block with one hand while the other is free to place on the wall. (If you have balance issues; place both hands on wall and have someone close by holding the block for you.)

2. Take a big step forward towards the wall with your left foot. If balance allows, flex your toes up the wall stretching the bottom of your foot.
3. As you step forward, place the free hand on the wall in front of you for support.
4. Bend the front knee and put the yoga block between the wall and that knee. You can hold onto a chair at your side if you need more stability.

5. Try to lengthen the stance of the back foot into a lunge position. Or if you’re wobbly, just start with a narrower stance.
6. Make sure the back foot is straight so you don’t twist your knee.

7. Keep your chest high and look straight ahead.
8. Gently lower and raise your body straight up and down by bending the back knee towards the ground.
9. Repeat 10 – 20 times on each leg.

If your balance and flexibility allow, very slowly raise and lower your heel. Feel the strength of the back leg as the ball of the front foot stays anchored to the floor.

If you have a lot of balance challenges, you may need an assistant to help you with this. And don’t step too long or go down too far until you are stronger. Practice!

💜 Coach Kimberly