Check out this video to learn about a seated exercise called “the sumo snap,” designed to help people living with Parkinson’s disease (PD) improve their leg coordination. During the video, PD Warrior founder Melissa McConaghy and head online coach Jason King demonstrate exactly what benefits people with PD can gain from these exercises.

Watch the previous workout

If you’ve ever had trouble getting out of the car, stepping out of the shower, or performing other activities that require leg coordination, you might benefit from performing this simple exercise that you can do right from your chair.

To help spark your exercise journey, MyParkinsonsTeam has partnered with PD Warrior, an organization that specializes in providing rehabilitative exercise programs to people with Parkinson’s disease. These low-impact exercises can help you increase stamina and gain more strength.

This leg coordination exercise is part of MyParkinsonsTeam’s multipart series that demonstrates several ways you can get moving with Parkinson’s.

Consider these steps before you work through the video:

• If you aren’t accustomed to exercising, check with your physician first.
• If your doctor gives you clearance, it is suggested that you warm up prior to exercising and stretch after you complete your session.
• Try to engage in exercise three times per week.
• Feeling some muscle soreness following exercise is normal.
• Maintaining hydration, stretching, and warming up can help combat muscle soreness.

Below are the written steps of the video exercises. You can write them down or print them for reference:

• Start by finding a sturdy chair to sit in — preferably a chair without arms.
• While seated, raise and lower your legs, one by one, as if you’re stomping your feet. Start by raising and lowering your feet right in front of you. Next, extend them to the side, stomping them with your legs wider apart.
• To ensure that you raise your legs sufficiently, consider putting something like a tissue box in between where you’ll be stepping so you don’t keep your feet too low to the floor.
• Once you get the hang of the leg movement, you’ll add your arms: Start by closing your hands into fists at chest level. Then, as you stomp your left foot outward, quickly extend your left arm out to the side with your palm facing forward and fingers pointing toward the wall. Do the same with your right foot and leg. Hold for a moment with both arms out and legs wide apart.
• Move your left foot inward, bring your left arm in with your left hand in a fist at chest level. Repeat with the right arm and leg.

If you can’t do the exercise more than a few times, that’s OK — you can work your way up over time.

To better tailor the exercises to your specific needs, consider taking the What Type of Parkinson’s Do You Have? quiz from PD Warrior.

About PD Warrior

PD Warrior offers in-person and online regular, targeted, and personalized exercise programs to help reduce parkinsonian symptoms — from the comfort and privacy of your home.

PD Warrior’s signature 10 Week Challenge is the leading exercise rehabilitation program for people with Parkinson’s. Designed by renowned neurophysiotherapist Melissa McConaghy, the 10 Week Challenge is tailored to suit the individual needs of participants and their specific types of Parkinson’s. This rehab program will make you move, stretch, and sweat, but most of all, you will feel good. Find out more about the 10 Week Challenge.

PD Warrior’s online gym offers the option to join an intimate group, one-to-one private coaching sessions, or a combination of both. No matter what you choose, you will be training with an experienced PD Warrior coach who will work to your ability and provide exercises specific to your Parkinson’s. Find out more.

Find Your Team

Through MyParkinsonsTeam, you can join an online social network for those living with Parkinson’s disease. In doing so, you will gain access to a social support group of people who are facing similar challenges and understand what you are going through. Start a new conversation on MyParkinsonsTeam.

Disclaimer: The exercises provided by PD Warrior are general in nature and are not to be interpreted as a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. Risks include and are not limited to injury, aggravation of a preexisting condition, or adverse effect of overexertion, such as muscle strain, abnormal blood pressure, fainting, loss of balance, falls, disorders of heartbeat, and rare instances of a heart attack.

To reduce the risk of injury, before beginning this or any exercise program, please consult your health care provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for an individual consultation. PD Warrior and MyHealthTeams disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel dizzy or faint, or have physical discomfort, you should stop immediately and consult with a physician. Please see your health professional immediately, if you suspect you may be ill or injured.