After last week’s blog post and video on upper body stretches to off-set stiffness (it often happens to people with Parkinson’s from too much sitting) I decided I wanted provide you with a lower body routine too.
Everyone, regardless of Parkinson’s or not, needs to take frequent stretch breaks. Too much computer, T.V., or seated projects puts your body in a forward flexed position. Your hip flexors get overly tight when you sit, and because tightness in this area is a huge problem with Parkinson’s, too much sitting adds to pain and stiffness. You must take a movement break every 20 minutes. This is an easy, quick lower body stretch routine that is great for combating too much sitting.
Get up every 20-30 minutes to stretch and walk around. It’s surprising how fast the hours fly by when you are entranced in a seated activity. Sitting is the undoing of your body, and makes your Parkinson’s symptoms and posture worse.
- Start sitting up tall towards the edge of your chair seat. Think long neck, ears over shoulders.
- Turn sideways, but still sitting on the edge of your chair.
- Place one leg back as far as you can while placing the front leg at a 90-degree angle.
- Bend and straighten the back leg to stretch the calf and quadricep muscles
- Stretch the arm on the same side as the leg that is extended back to lengthen that whole fascial line.
- Bring your elbow in, and then stretch it back out several times.
- Repeat on the other side.
To Stand Up Correctly with Good Control:
- Place feet squarely in front of your body and cross your arms.
- With “Nose Over Toes” stand up using your feet and glutes (rather than hiking yourself up with your anterior hip flexors).
- Don’t forget to stand up all the way and be tall.
You can do this often, and in combination with the upper body stretch routine. They will keep you limber and prevent you from stooping forward.
Keep moving Fighters!
- 💜 Coach Kimberly