A common scenario for freezing is getting up from a chair and starting to walk. Initiating the first step often brings on freezing. When you add getting up from a seated position, it’s a double whammy!
This Sit-Stand-Walk exercise is a great repetitive drill that has helped so many of my fighters with their freezing. We use it in our classes, even our online high-intensity boxing workouts. I love helping someone who is having difficulty find a practical solution. Overcoming something that previously made you fall improves your quality of life and feeling of empowerment!
Some of my clients have gotten so good at this, they shout out, “I’m going to get my plate!” or “I’m going to the sink!” as a bonus voice drill. However, it’s important that you master the basic exercise before adding a dual task like talking or carrying something in your hand.
Watch the video below as I guide you through this Sit-Stand-Walk exercise to off-set harmful Parkinson’s sitting. Caution: take it slow! If you have advanced gait freezing or balance issues, you need to have someone there to assist you.
Follow these steps to do the Sit-Stand-Walk exercise with good control:
- Sit on the edge of your chair in an “active sitting position,” with your feet and knees in a wide stance and arms crossed or out in front of you.
- Think “nose over toes” as you stand up using your feet and glutes. Don’t forget to stand up all the way and be tall!
- Look at a point on the ground and step on it with the foot closest to the direction you are turning.
- Walk all the way around the chair and line yourself up in front of the seat.
- Aim your “sit” bones at the seat of the chair and sit down with control.
- Repeat the process in the opposite direction.
- Use loud intentional counting or positive affirmations to give a bonus effect to this exercise.
- Repeat 10 times.
- Do this exercise at least twice daily. You could also add it to your “Get Up and Move!” sequence. Set a timer for every 30 minutes to remind yourself that it’s time to get moving. If every 30 minutes is too tiring at first, set it for every hour.
Watch the first four videos in this series to get tips for active sitting and brain activation!
- Try These Simple Tips for Correcting Your Parkinson’s Seated Posture
- Is Sitting Harmful for People with Parkinson’s Disease?
- Do This Chair Hinging Exercise to Off-set Harmful Parkinson’s Sitting
- Why You Must Do the Sit-to-Stand Exercise if You Have Parkinson’s
No more sitting for hours on end. Get up off your rump! You could save your own life by getting up frequently and moving.
💜 Coach Kimberly
Ready to take back your fight?
Contact me to get started in Kimberly Berg’s Rebel Fit Club Parkinson’s Boxing classes today. We have online workouts, too!
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