A common problem with Parkinson’s is very tight hip flexors that slowly draw the body forward, creating part of the stooped posture. These tight muscles in the front of the hips cause a host of problems such as painful hips and lower back, lack of leg swing, and a feeling of heavy legs to name just a few. We often use static stretches or myofascial release to try to get them to relax.
Here is a very gentle maneuver to encourage the hip flexors to relax. We are not stretching the hip flexors, we are relaxing them.It can be done laying down, making it a great technique or everyone.
1. Start on your back with one knee bent.
2. Gently lift and grab under the knee (as opposed to on top of the knee to avoid over bending the knee).
3. Gently bring the knee to the chest and circle it around, as if “stirring the soup”.
4. Next, try to find the most comfortable position that is not “pinchy” in the groin area.
5. Hold that position for no less than 90 seconds, and gently and slowly return the foot down.
6. Repeat with the other leg.
To get up from laying down, roll on your side and walk up with your arms.
Never thrust or hike your leg to come up from a laying down position. This can really hurt your back and could create or aggravate a hernia.
Practice this anytime you feel tight in the front of the hips, or if you are just waking up from sleeping. If you don’t feel better after doing this exercise, try some of these other exercises I’ve highlighted in previous articles:
https://rebelfitclub.com/beginner-hip-flexor-stretch-parkinsons/
https://rebelfitclub.com/parkinsons-hip-flexor-stretch-using-pilates-balls/
Check them out!
– 💜 Kimberly