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Pilates

Big-movement Pilates for Parkinson's: a 25-minute chair, counter and mat class

Pilates hasn't been shown to slow Parkinson's, but in small trials it improved leg strength, balance and walking tests. This class uses big, deliberate movements: it starts seated, moves to a kitchen counter for strength and balance, and offers an optional mat block that includes practising getting down to the floor and up again. Try it at a time of day when you move most easily, keep the counter within reach, and skip the mat block if getting down isn't safe for you yet. It adds to your medicines and your physiotherapist's advice, and never replaces them.

25 minBeginner21 movesA bench or box · A wallAbs · Hip flexors · Back · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Sit tall and breathe

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoSit tall, feet flatHarder: Roll-up (Pilates)
  2. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoBig knee lifts, swing your armsHarder: Standing march
  3. Seated upper-back lift (sit tall, shoulders back)3 to 5, each held 3 to 5 s
    Beginner · Back, Shoulders, Neck · 3D demoLift your breastbone, shoulders back and downEasier: Elbows backHarder: Prone Y-T-W raises
  4. Thoracic rotation6 each side
    Beginner · 3D demoTurn big and slow, hips facing forwardEasier: Side-lying open bookHarder: World's greatest stretch

Big movements at the counter

  1. Sit to stand from a chair2 sets of 5
    Beginner · Quads, Glutes, Hamstrings · 3D demoPump your feet 10 times first; nose over toes, then stand up tallEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoTo a beat or a count, with big stepsEasier: Seated marchHarder: Standing band hip flexion
  3. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoBig steps, feet clear of the floorHarder: Lateral band walk
  4. Standing spiral reach5 each side
    Beginner · Abs, Back, Shoulders · 3D demoReach long and turn, watching your handEasier: Thoracic rotationHarder: World's greatest stretch
  5. Wall side leg lift (standing side kick at the wall)8 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoHand on the wall, body tallHarder: Lateral band walk, band at the feet

Balance

  1. Slow calf raise10
    Beginner · Calves · 3D demoBoth hands on the counterEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Semi-tandem stance2 holds of 15 s, each foot in front
    Beginner · Calves, Hip abductors · 3D demoHand hovering over the counterHarder: Tandem stance and heel-to-toe walk
  3. Single-leg standOptional: 2 holds of 10 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoOnly if semi-tandem is steadyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Mat, optional

  1. Get up and down from the floor1 slow cycle, ending on the floor
    Beginner · Quads, Glutes, Abs · 3D demoUse the chair, with someone nearbyEasier: Sit to stand from a chairHarder: Bodyweight get-up
  2. Pelvic tilt into bridge6 slow
    Beginner · Glutes, Abs, Hamstrings · 3D demoPeel up part wayHarder: Glute bridge
  3. Dead bug heel taps5 each side
    Beginner · Abs, Hip flexors · 3D demoHead down, back stillEasier: Bent-knee fall-outHarder: Forearm plank
  4. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg forward and backHarder: Side-lying leg circles (Pilates side kick series)
  5. Swan (Pilates swan dive)5 small lifts
    Intermediate · Back, Glutes, Triceps · 3D demoLift the chest, hips heavyEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  6. Bird dog, one limb at a time5 each arm and leg
    Beginner · Abs, Back, Glutes · 3D demoOne limb at a timeEasier: Side-lying tummy draw-inHarder: Bird dog
  7. Get up and down from the floor2 slow cycles
    Beginner · Quads, Glutes, Abs · 3D demoRoll to your side, then all fours, one knee, and push up with the chair; sit before you standEasier: Sit to stand from a chairHarder: Bodyweight get-up

Posture finish, standing

  1. Wall angel8 slow
    Beginner · Back, Shoulders · 3D demoBack and head near the wallEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises
  2. Chin tuck5 holds of 5 s
    Beginner · Neck · 3D demoSlide the chin straight backEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  3. Doorway chest opener2 holds of 30 s each side
    Beginner · Chest, Shoulders · 3D demoElbow at shoulder height or lowerEasier: Elbows backHarder: Fish pose (Matsyasana)

Tips

  • Two or three times a week, plus walking or cycling on other days: Parkinson's UK suggests building up to 2.5 hours of activity a week.
  • Before you stand, pump your feet up and down 10 times, and sit for a moment after the mat block. If you feel dizzy, sit with your legs raised until it passes.
  • If your feet freeze, stop, shift your weight onto one leg and restart to a count: "one, two, three, step".
  • Practise getting down and up only with someone nearby and a sturdy chair. If it isn't safe yet, repeat the standing block instead.
  • Keep going: in the trials, the gains faded within weeks of stopping.
  • After any fall, see your GP. Call 999 if you may have hurt your head, neck, back or hip, or can't get up.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the big-movement pilates for parkinson's: a 25-minute chair, counter and mat class take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 14 of its 21 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.