Seated Aerobic Circuit for Parkinson's (Parkinson's UK)

Step by step 12

Tap a time to watch that step in the video.

1. Seated warm-up: deep breaths, ear-to-shoulder neck stretches, shoulder rolls and gentle twists, arms crossed. 0:54
2. Warm-up continued: pelvic tilts, martini-glass arm circles, side bends, then foot paddles and ankle circles. 2:32
3. Arm paddles: lean forward slightly and paddle straight arms between knee and eye level, shoulders down. 5:46
4. Step touch: take one foot out to the side and back in, alternating, for a stretch through the inner thigh. 6:37
5. Lawn mower: feet wide, toes turned out; reach down and pull up as if starting a mower, elbow high, each side. 7:26
6. Knee lift and kick out: sit forward, hold the back of the chair, lift the knee and straighten the leg out. 8:22
7. Archer: arms out in front, pull one elbow back at shoulder height and twist, then the other side. 9:18
8. Fast feet: sit forward holding the chair and tap your feet out and in at a pace you can keep up. 10:12
9. Round 1: all six moves, 40 seconds work and 20 rest; stop and rest if you feel pain or discomfort. 11:03
10. Round 2: the same six exercises again, 40 seconds on and 20 off. 17:09
11. Round 3: a final time through the six, keeping a steady rate you can manage. 23:09
12. Cool-down: shoulder rolls, side bends, seated hamstring stretches and a slow roll down and back up. 29:08

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