Move · Videos · Dance · 31 min

Seated African Dance Class for Parkinson's

Seated African Dance Class for Parkinson's — video by Power for Parkinsons Play · 31:18

Video by Power for Parkinsons on YouTube · Open on YouTube

A seated African dance class with Nancy Bain: sun-salutation breathing, head, shoulder, rib and hip isolations, then loose-armed step patterns built up and danced to music, kept slow and smooth. Made for people with Parkinson's; check with your doctor first.

  • 31 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageingDancing for fun

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Step by step 13

Tap a time to watch that step in the video.

  1. Seated sun salutation: sit tall, legs slightly open, and breathe in as the arms reach wide and up. 4:59
  2. Head isolations: turns, looks up and down, tilts and half circles, kept smooth and easy, never jerky. 6:50
  3. Shoulder isolations: lifts and drops, single shoulders forward and back, rolls, then a little shimmy. 8:29
  4. Legs wide, lean forward and pump the arms; then gentle twists, arms up and down, and small chest pushes. 10:40
  5. Spine warm-up: press the chest forward with eyes ahead, then roll up from the tailbone; then to music. 12:30
  6. Hip and rib isolations: legs open, chest forward; lift each hip, tilt the pelvis, then slow circles. 14:05
  7. Reach up to the sky and down to the earth, touching the shoulders in between, then add claps. 17:35
  8. Step patterns: each foot steps forward, side and back, then forward and back with loose, swinging arms. 19:00
  9. Side steps with arm flings, as if shaking water off your hands, leaning the chest forward. 21:16
  10. Step back with the arms thrown up, opening and rounding the chest. 23:01
  11. The first three step patterns put together to music. 24:01
  12. Leg turn-ins: turn one leg in and out as the arms pull towards that hip in a giving gesture. 25:12
  13. The full routine from the top, finishing with fast shoulder shimmies and stamping feet. 27:41

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

Form cues from the coach

  • Keep head and shoulder moves smooth, not jerky, if you have neck or shoulder issues
  • Sit with legs open, chest forward and arms loose, as in traditional African dance
  • Rib and hip circles are done slowly here, not fast

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead turns, tilts and rolls, kept smooth
  • Shoulders movesshoulder rolls, shimmies, arm flings
  • Upper back moveschest push and roll-ups, rib circles
  • Lower back movesroll-ups, pelvic tilts and circles
  • Hips moveship lifts, pelvic circles, foot steps
  • Knees movesseated forward, side and back steps

Easier option from the coach: Fully seated; slow, smooth moves; keep head and shoulder moves small if sore

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 Power for Parkinsons; 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