Move · Videos · Gentle & Seated · 14 min

Balance Exercises for Parkinson's, Seated to Standing

Balance Exercises for Parkinson's, Seated to Standing — video by Parkinson's Foundation Play · 14:07

Video by Parkinson's Foundation on YouTube · Open on YouTube

A physical therapist specialising in Parkinson's leads low-intensity balance work: seated weight shifts, narrow stances, side and forward-back weight shifting, a tai chi catwalk and clock taps, always with a sturdy chair at hand.

  • 14 min
  • All levels
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Seated: feet wide and planted, rock forward to lift your heels, then back to lift your toes. 0:22
  2. Seated weight shifts: lean to one side lifting the other hip, then forward and back, slowly and with control. 1:08
  3. Stand with feet together by your chair, arms down or crossed, then hold with eyes closed, touching down if needed. 2:27
  4. Narrow stance: one heel beside the other big toe, let go of the chair if you can, then eyes closed; each side. 3:37
  5. Side-to-side shifts: feet wide, push through your feet to shift onto one leg, then add an arm reach. 5:39
  6. Forward and back shifts in a staggered stance, circling the arms round an imaginary beach ball. 6:55
  7. Other foot forward: shift forward and back like a wave, then breathe with the arms rising and falling. 7:55
  8. Tai chi catwalk: step out heel first, rock forward to the toe, shift back, turn the foot out and tap in. 9:13
  9. Clock taps beside the chair: tap forward, to the side and back lightly, then a modified tree pose. 10:25
  10. Other leg: clock taps, then the modified tree pose with your hands at heart centre if you can. 12:08

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

Form cues from the coach

  • Keep a sturdy chair within reach and use it whenever you need
  • Shift weight by pushing through your feet, not by swaying your trunk
  • If you take a step, that is a normal balance reaction, so reset and carry on

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm reaches, beach-ball arms
  • Lower back movesseated hip hikes and rocking
  • Hips movesweight shifts, clock taps, tree pose
  • Knees movesweight shifts, staggered stance, tree pose
  • Ankles & feet movesheel and toe rocks, narrow stance, clock taps
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Starts seated; keep a sturdy chair within reach and use it whenever needed

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 Parkinson's Foundation; 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