Join us at #fun4thedisabled as we share PWR! Moves Seated, as a part of the #FitnesswithFriends series! This series is a set of videos designed to be accessible to those with disabilities, and make it easier to get moving! All Fitness with Friends videos have both an ASL interpreter and closed-captioning. Enjoy, and keep an eye out for more videos in the Fitness with Friends series!

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VOICE: For more information and a full transcript of this video, check out fun4thedisabled.com. When joining us for this video, you need to take some precautions as your health and safety are the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Strategy for Access Foundation NFP and Shirley Ryan AbilityLab will not be responsible or liable for any injury or harm you sustain as a result of this video. 

SHIRLEY: Today we’re going to focus on our four power moves that directly targets four foundational skills shown by research for those who become impaired with Parkinson’s disease. So what are these four skills? The first one is tall posture, weight shifting, trunk mobility, and finally good quality stepping. 

[Lighthearted music begins]

SHIRLEY: So for this exercise, make sure you sit up nice and tall, shoulders over the hips. Feet are wider than your chair ideally. We’re gonna do a rocking motion, hinging at the hips. Try not to bend your spine. You will reach forward and then open up, staying tall. We’ll do ten of them. Ready? Let’s go. One, PWR! Up. Two, PWR! Up. Focus on your fingers. Make sure they’re nice and big. Four, fully extended. Five, PWR! Up. Six, PWR! Up. Seven, PWR! Up. Eight, PWR! Up. Nine, PWR! Up. And ten, PWR! Up.

SHIRLEY: Our next exercise, PWR! Rock. Make sure you scoot to the edge of your chair if you can. We are gonna reach with your left hand, an opposite leg, fully extending your elbows and fully extending your fingers. So we’ll do 10 repetitions. Ready? Begin tall, go. One, stay tall. Two, always look at your hand. Three. Four. Five, stay big. Six. Seven, big elbows. Eight. Nine. Ten, finish tall. And now the other side, let’s go. One, look at your hand. Two. Three, straight elbows. Four. Five. Six. Seven. Eight. Nine. Reach as high as you can, ten. 

SHIRLEY: Our next exercise, PWR! Twist. This one requires a little bit more movement. You’re gonna begin with your feet. Really nice and wide, arms wide open, and fingers extended. We are gonna twist to your left, touching your fingertips and at the same time if you can, dropping your right knee down to the door. And then open up. So let’s begin to your left side. One, open. Two, open. Three, open. Four, open. Drop that knee, open. Six, open. Seven, stay tall. Eight, open. Nine, open. And ten, open up.

SHIRLEY: Make sure you’re still staying nice and tall, feet are wide. We’re gonna go to your right side, dropping your left knee down. Ready? One, open up. Two, open. Three, open. Four, open. Five, open. Six, open. Seven, open. Eight, open. Nine, finish strong and big! Ten, open out. 

SHIRLEY: So our last move for today will be PWR! Step. We are gonna begin on your left side. As always, keep your feet wide apart. You’ll be reaching to your left and stepping with your left leg to the side. Just think about getting out of the car, getting out of the back. Very functional movement. Let’s go ten on your left. 

SHIRLEY: One. Two, step. Three. Pick up that knee. Four. Five. Six. Seven, keep picking up that knee. Eight. Nine. And the last big one, ten. Good, nice and tall. We’ll do it on the right side. Both arms fully extended, fingers extended. Right leg is stepping. One, step. Two, step. Three, step. Four, step. Five, step. Six, bend it up. Seven, step. Eight, step. Nine, step. Last one, step.

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