Move · Videos · Dance · 33 min

Gentle Seated Ballet Class: Dance for Parkinson's

Gentle Seated Ballet Class: Dance for Parkinson's — video by English National Ballet Play · 33:14

Video by English National Ballet on YouTube · Open on YouTube

An English National Ballet dance artist leads a mostly seated class with live piano: breathing, spine rolls, arm and back stretches, ballet arm positions, rhythmic footwork, then optional standing pliés and rises at the chair. If you have Parkinson's, check with your doctor first.

  • 33 min
  • Beginner
  • Low impact (no jumping)
  • chair
  • Ballet barre

Good forHealthy ageingDancing for fun

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Step by step 13

Tap a time to watch that step in the video.

  1. Sit forward with the feet planted, one hand on the heart and one on the belly, and take slow, deep breaths. 1:23
  2. Reach down and gather the hands to the chest, then flop forward, curl into a C-shape and roll up slowly. 2:26
  3. Elbow circles like butterfly wings, then the same with the whole arm, drawing the belly button in. 4:21
  4. Side stretch holding the chair, then push an imaginary wall with the fingers spread wide. 6:07
  5. Wake up the body: rub the arms and legs as if applying cream, then light raindrop taps and a big hug. 7:27
  6. Port de bras: arms through first to fifth position, arabesque reaches and a C-curve, led from the back. 10:52
  7. Port de bras danced through to the live piano. 14:52
  8. Footwork: slow marches through the feet, toe taps, heel forward, leg opens and throws, then quicker. 17:20
  9. Rhythm section: thigh slaps, claps, shoulder taps and reaches, keeping heel taps or marches going. 20:10
  10. The whole footwork exercise to music; stay with the slow version if the faster one is too much. 21:40
  11. Optional standing at the chair: pliés and rises, a side bend and forward reach, weight shifts and sways. 24:26
  12. The standing sequence to music, finishing with the port de bras arms; stay seated if you prefer. 28:41
  13. Close by gathering the energy in, squeezing the hands together at the heart and releasing it. 31:30

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit tall near the front of the chair with feet planted
  • Lead the arm movements from your back, not just the shoulders
  • Stay seated for the standing section if you prefer

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm mobility, port de bras arm positions
  • Upper back movesspine rolls, C-curls, side tilts
  • Lower back movesseated spine rolls and C-curls
  • Hips movesseated marching, leg opening and throws
  • Knees movesseated marching, leg throws, optional pliés
  • Ankles & feet movesmarching on demi-point, toe and heel taps

Easier option from the coach: Almost all seated; standing section is optional; stay on the slow footwork

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by English National Ballet; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety