Join us at #fun4thedisabled as we share PWR! Moves Standing, 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 target four foundational skills shown by research to help those 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 our first move is called PWR! Up, or anti-gravity extension. So this move works on strengthening muscles that keep us tall against gravity. So muscles on the back of your body, and at the same time, stretch the flexor muscles on the front of your body. So to begin with, you’re going to establish a big base of support, so wide feet. You’re gonna reach forward, and then open up all the way until you feel it at the end of your fingertips. You’re gonna do 10 of them. Ready? One, PWR! Up. Two, PWR! Up. Three, PWR! Up. Four, PWR! Up. Five, PWR! Up. Six, PWR! Up. Seven, PWR! Up. Eight, PWR! Up. Nine, PWR! Up. Ten, PWR! Up.

SHIRLEY: So our next move is called PWR! Rock. And we know the difficulties to shift weight in different directions is a major contributor to freezing your falls. So this movement is also a very useful strategy to trigger [unclear] when you stop. So it’s [unclear]. So for this one, you’re also gonna keep your feet wider apart, wider than your hips ideally, and you’re gonna reach and come back to the same position. You’re gonna go 10 on each side. Um, if you struggle with balance, keep your feet on the floor and just reach up. If you wanna challenge yourself, you’re gonna lift your leg off the floor. So let’s begin, 10 on your left. One. Two. Always look at your hand. Three. Four. Five. Six. Seven. Eight. Nine. Ten. 

SHIRLEY: Reset with big posture, stay tall. We’re gonna repeat the same thing on the other side, a little bit slower, full extension for your fingers. One. Two. Three. Four. Reach, five. Reach, six. Reach, seven. Reach, eight. Reach, nine. Reach, ten. 

SHIRLEY: So you’re gonna keep your feet wide apart, wider than the hips. Arms up, you’re gonna go to the left side, touch your fingertips, and then open up, always coming back to a big posture. Pulling your shoulder blades back to the side. Again I’m gonna go ten, to your left. One, open. Two, open. Three, open. Four, open. Five, open. Six, open. Seven, open. Eight, open. Nine, open. Ten, open. Make sure your posture remains nice and tall. We’re gonna go to the right side and let’s go. One, open. Two, open. Three, open. Four, open. Five, open. Six, open. Seven, open. Eight, open. Nine, open. Ten, open. 

SHIRLEY: Our last exercise is called PWR! Step. This exercise can help with increasing your walking speed and bring more attention to your stride. So making a better, longer stride with less shuffling and improve overall balance. You’re gonna stay with your feet wide apart. You’re gonna step backwards and to the side at the same time. So kind of a diagonal step with your left foot, opening your arms as wide as you can. Think about stepping over an obstacle to encourage them, big knee up and working from your hips. So ready? We’re gonna go ten on your left. Let’s go. One, step. Two, step. Three, step. Four, step. Five, step. Six, step. Seven, step. Keep that knee up. Eight, step. Nine, step. And ten, step. We’re going to repeat on the other side, keep that knee high up. Ready? Let’s go. One, step. Two, step. Three, step. Four, step. Five, step. Six, step. Seven, step. Eight, step. Nine, and the biggest one, ten, step.

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