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Flexibility with Parkinson’s
Are you tired of feeling stiff making it difficult to complete your daily tasks? Does your stiffness limit your mobility you make you feel unsteady on your feet?
In this article you’ll discover how simple stretches can improve your flexibility with Parkinson’s and improve your mobility and balance reducing the risk of falls.
We’ll also provide essential tips for safe and effective stretching so you can get the most out of your stretching workouts.
Why Do We Need Flexibility with Parkinson’s?
One of the biggest things I’ve learned on my Parkinson’s Journey is the need to stretch my muscles for better mobility and better balance.
As the years slip by and the disease progresses, I’m finding it harder to do the things I enjoyed because I always feel stiff and rigid. If I take a 1–2-hour car ride, I always find it difficult to get out of the car and start walking, stiffness makes it hard to get out the car as well as limits my mobility.
So, the more time spend sitting and not moving our bodies, the more stiff and rigid they start to become. Therefore, it is highly recommended to include stretching & flexibility as part of your exercise program.
How does Parkinson’s Disease Affect Rigidity and Flexibility?
Rigidity is one of the hallmark symptoms of Parkinson’s. It is characterized by stiff muscles that resist being moved or manipulated.
Stiffness can affect any muscle group from the limbs to the facial muscles and can range from mild tension to severe.
In the article Parkinson’s Disease: What Is It, Causes, Symptoms and Treatment, Cleveland Clinic, they discuss Lead Pipe Rigidity and Cogwheel stiffness relating to Parkinson’s Disease. The article states that:
“Lead-pipe rigidity and cogwheel stiffness are common symptoms of Parkinson’s disease. Lead-pipe rigidity is a constant, unchanging stiffness when moving a body part. Cogwheel stiffness happens when you combine tremor and lead-pipe rigidity. It gets its name because of the jerky, stop-and-go appearance of the movements (think of it as the second hand on a mechanical clock).” Source: Cleveland Clinic
Due to rigidity and stiffness, muscles eventually become shorter and less elastic over time, similar to an old rubber band that becomes brittle and loses its elasticity.
This can lead to a decrease in range of motion and mobility making everyday activities like getting dressed or bathing more challenging.
Essential Tips and Strategies for Flexibility with Parkinson’s
Listed below are 8 tips and strategies for helping to improve your flexibility with Parkinson’s. Improving your flexibility with Parkinson’s will help improve your mobility, flexibility and balance allowing you to continue with your daily activities and social interactions.
- Warm-up First – Always engage in light aerobic activity like walking for 5-10 minutes before stretching before stretching. This warms up your muscles and reduces the risk of injury.
- Focus on Major Muscle Groups – Target your legs, arms, back, shoulders and core for a balanced routine.
- Hold the Stretch – Aim to hold each stretch for 30 seconds.
- Breathe Deeply – Conscious breathing helps relax your muscles and improves flexibility.
- Don’t Bounce – Bouncing can strain your muscles and increase the risk of injury. Use slow and controlled movements.
- Listen to Your Body – If you feel pain for any reason, stop immediately.
- Be consistent – Regular Stretching is essential for improving flexibility.
- Consider Your Limitations – If you have injuries or medical conditions consult your healthcare professional before starting and new stretching routine.
for more information on stretching and balance, read these articles:
Move Your Body, Fight Parkinson’s: 5 Best Parkinson’s Exercises to Improve Strength & Balance
Parkinson’s and Balance Training – 10 Proven Exercises for Better Balance
Types of Stretches for Flexibility with Parkinson’s
Let’s discuss two types of stretching to help improve your flexibility with Parkinson’s.
- Static Stretching –
- This type of stretch involves holding a stretched position (e.g., hamstring stretch) for a period of time (usually 30 seconds).
- Static stretches are best for improving flexibility and range of motion. They are typically down after a workout as a cool down.
- Dynamic Stretching –
- Dynamic stretching involves moving parts of your body in a continuous controlled manner.
- These stretches mimic the motion of your workout or sport. For example if your boxing stretches may be jab punches to help stretch your shoulder to prepare for the workout.
- Dynamic stretches are best for warming up before participating in your physical activity.
So, in essence, static stretching is like stretching a rubber band and holding it still while dynamic stretching is like swinging a rubber band back and forth.
For additional information on stretching read these articles:
Stretching: Focus on Flexibility, Mayo Clinic
Warm-up and Cool Down Activities, NHS Inform
A Guide to Basic Stretches, Mayo Clinic
8 Proven Stretches to Improve Flexibility with Parkinson’s
Disclaimer: Before starting any exercise program it is important to consult with your health care professional or a physical therapist so they can develop a specific plan suited for your specific needs. I am not a certified personal trainer. The exercises listed below were chosen and reviewed with a certified personal trainer with experience in Parkinson’s Disease.
The stretching exercises listed below are exercise to help improve your flexibility with Parkinson’s and your balance. These exercises cover the major muscle groups.
Hamstring Stretch
Sit on the edge of a chair with one leg extended straight out. Keeping your back straight and lean forward from your hips, being careful to maintain your balance.
Lean forward until you can feel the stretch in the back of your leg. Hold the stretch for 30 seconds. Repeat with the other leg.
Complete 2-3 stretches on each leg.
Calf Stretch
Stand facing a wall with one foot forward and one foot back. Keep your back leg straight with your heel on the ground.
Lean slowly into the wall until you feel the stretch in your calf. Hold for 30 Seconds. Repeat on the other leg.
Complete 2-3 Stretches on each leg.
Calf raises can also be done to stretch your calf muscles. Hold onto the wall or a stationary, fixed object with your feet together. Slowly raise and lower the heels while keeping your toes and the ball of your feet on the ground.
Do 10-15 repetitions and repeat 2 to 3 times.
Hip Flexor Stretch
Kneel or stand holding a fixed object like a wall or table with one leg forward sand the other foot or leg bent at a 90-degree angle.
Push your hips forward slowly and gently until you feel the stretch in the front of your hip. Hold for 30 seconds and then switch legs.
Repeat 2-3 times on each leg.
Quadriceps Stretch
Stand holding onto a chair for balance. Bend one knee and bring your hand to towards your buttocks. Hold onto your ankle with your hand and gently pull.
You should feel a stretch in the quadriceps, the big muscle in your leg. Hold for 30 seconds and repeat 2-3 time.
Another option is to stand with one leg forward and one leg back. Bend the front knee at a 90-degree angle. Keeping your back straight, slowly lean forward until you feel the stretch in the front of your leg in the quadriceps.
Switch legs and hold for 30 seconds. Repeat on the other leg. Do 2-3 sets on each leg.
Trunk Rotations
Sit on a chair with your feet flat on the ground. Cross your arms over your body to one side and grab the top or side of the chair.
Slowly twist your torso to the side with your back straight until you feel the stretch in your abdominal muscles and the spine.
Hold for 30 seconds and then switch sides. Repeat 2-3 times. Be careful to stay balanced on the chair.
Shoulder Stretch
Standing with your feet shoulder with apart, or sitting in a chair with your back straight, bring one arm across your chest holding it close to your body.
Keeping your arm straight, use the opposite hand to gently pull the arm closer to your chest.
DO NOT put your hand on the elbow because it will put stress on the joint. use the fleshy part of your upper arm to pull your arm closer to your body.
Hold for 30 second and repeat on the other arm. Do 2-3 reps on each arm.
Neck Stretch
Sit or stand with your back straight. Slowly tilt your head to one side towards your ear and shoulder, letting gravity do the work.
DO NOT use your hand to pull on the neck in order to prevent injury.
Hold for 30 seconds and repeat on the other side. Do 2-3 reps on each side.
Abdominal and Rib Stretch
Sit in a chair with both feet flat on the ground. Lift one hand in the air from the side. Slowly reach your hand and arm across your head stretch your abdominal muscles and rib cage.
Stretch until you feel a good stretch in your ab muscles and rib cage without falling out of the chair.
Repeat with the other arm and do 2-3 sets on each side.
These exercises will help you with your flexibility with Parkinson’s and balance while working all the major muscle groups.
These stretching exercises should be done 2-3 times per week at a minimum to achieve the best results for flexibility with Parkinson’s and for helping with your overall balance.
It is important to remember to breathe while stretching because it is common for people to hold their breath and become light-headed while stretching. So, as you stretch and hold the stretch focus on your breathing to ensure your body is getting the oxygen it needs.
For additional information on Stretching read the Article:
New Exercise Recommendations for the Parkinson’s Community and Exercise Professionals, Parkinson’s Foundation, May 25, 2021
Subscribe to the FREE Live Parkinson’s Monthly Newsletter for information to help you live your best life with Parkinson’s
Flexibility with Parkinson’s – Conclusion
We’ve explored the powerful role of stretching in helping maintain flexibility with Parkinson’s and to help improve our balance and mobility. Stretching can be beneficial in helping to reduce fall risk as well because it makes you more flexible and improves your balance.
In this article I shared why stretching is important for people living with Parkinson’s. In addition, I provided 8 tips and strategies to consider as you start a new stretching & flexibility program.
By Incorporating the 8 simple, yet effective stretching exercises into your daily routine to improve your flexibility with Parkinsons, and improve your balance and mobility to enhance your overall quality of life with Parkinson’s.
Remember, consistency is they key! Even small steps can make a big difference in how you move and feel. So, lace up your walking shoes, grab your Yoga mat or simply find a comfortable place to stretch in the comfort of your own home. Your body will thank you for it.
Chris Kustanbauter
8/31/2024
