ANYTIME, ANYWHERE, HELP US REACH EVERYONE!

At the Center for Movement Challenges, we believe in the power of movement to transform lives, particularly for those living with Parkinson's disease. We make a difference every day. For over a decade we have successfully provided innovative programs, compassionate care, and a supportive community to help individuals regain strength, independence, and hope. From specialized exercise classes, to tele-health, to personalized therapies and emotional support, we empower people nationwide to face the challenges of Parkinson's with resilience and confidence. Our classes are accessible in-person, live virtual and online, with the reach of ANYTIME, ANYWHERE, FOR EVERYONE!

But we can’t do it alone. Your donation directly fuels these life-changing efforts, giving individuals the tools to slow disease progression, improve motor and non-motor symptoms, reclaim their quality of life and pursue their passions. As a 501 (c) *(3) all donations are fully tax deductible.*

**Be the Difference**

When you donate to the Center for Movement Challenges, you’re investing in more than a program—you’re investing in people. Your contribution helps us provide accessible, high-quality programs and services to those in need, ensuring cost is never a barrier to care.  With your support, we can expand our reach, engage in groundbreaking research, and create new opportunities for healing and growth. Please reach inside your hearts and donate. Be the difference! Together, we can break down barriers and offer hope to thousands affected by Parkinson's. Help us give the gifts of friendship, support and LIFE nationwide, gifting people living with Parkinson’s the tools to live the best life possible to its fullest potential.

Join us in this vital mission—your generosity can change lives today.

With heartfelt gratitude,

Denise Formisano

CFMC CEO

Donate Now

All videos
/
Optimizing
/
Seated Workout with Coach McKenzie
All Videos

Seated Workout with Coach McKenzie

Join Coach McKenzie for a movement-focused seated workout

Video notes

This session, led by Coach McKenzie, is designed to help individuals with Parkinson's, movement disorders, or anyone looking to stay active while seated. With a focus on large movements, posture, and safety, these exercises aim to improve strength, mobility, and coordination.

‍

Safety First

‍

  1. Use a stable chair without armrests if possible; armrests are fine for extra support.
  2. Sit at the edge of the chair with shoulders stacked over hips and chest lifted.
  3. Perform movements within your comfort zone, prioritizing control and stability.

‍

Warm-Up: Preparing Your Body for Movement

‍

  1. Seated Cat-Camel
    • Sit tall and alternate between rounding your back (chin tucked, shoulders forward) and arching it (chest lifted, shoulder blades squeezed).
    • Repeat slowly for 5-6 cycles to loosen up the spine.
  2. Shoulder Circles
    • Lift your shoulders, roll them backward, and squeeze shoulder blades together.
    • Add big arm movements, spreading fingers wide to create large, dynamic circles.
    • Perform 10 repetitions to improve shoulder mobility and posture.
  3. Marching
    • Lift your knees high, creating a stomping sound to engage your legs and core.
    • March in place for 10-12 counts while maintaining good posture.
  4. Toe-Heel Rocks
    • Press toes into the floor and lift heels, then alternate by rocking back onto heels to lift toes.
    • Perform 20 repetitions to warm up ankles and improve balance.

‍

Main Workout: Building Strength and Functional Movement

‍

  1. Forward Stepping
    • Take large steps forward and back with arms extended outward.
    • Emphasize big, deliberate movements to engage your legs and arms fully.
    • Complete 10 repetitions on each leg.
  2. Side Stepping
    • Shift your weight and step sideways with wide, controlled movements.
    • Add arm movements to stretch and expand your range.
    • Perform 10 repetitions per side, focusing on fluid transitions.
  3. Backward Stepping
    • Step one leg back while keeping your posture tall and leading with your toes.
    • Use your arms for balance and control.
    • Perform 10 repetitions per leg.
  4. Dynamic Challenges
    • Incorporate finger flicks and head turns with steps to increase complexity and coordination.
    • For example: On a side step, flick your fingers as though shaking water off and turn your head toward your hand.
    • Repeat across all directions: forward, side, and back.

‍

Cool-Down: Relax and Stretch

‍

  1. Neck Rolls
    • Slowly roll your head in a circular motion, alternating directions.
    • Perform 3-4 cycles to release tension in the neck.
  2. Arm Stretches
    • Open your arms wide, then cross one arm across your chest, holding the elbow with the opposite hand.
    • Switch sides and repeat 3 times per arm.
  3. Leg Drawing
    • Use your feet to "write" inspiring words like "Power," "Strength," "Kind," and "Happy."
    • This combines movement with mental engagement, activating both the body and mind.

‍

Additional Variation:

‍
In the second round of exercises, follow directional cues (e.g., “right forward,” “left back”) while maintaining large, deliberate movements. This variation adds mental focus and enhances spatial awareness.

‍

Benefits of Seated Exercises

‍

  • Strengthen legs, arms, and core while seated.
  • Enhance coordination and functional mobility for daily tasks like getting in and out of a car or bed.
  • Improve posture and energy levels with safe, large movements.
  • Incorporate mental engagement by combining movements with directional and visual cues.

‍

Key takeaways

  • Seated exercises are safe, effective, and adaptable for all levels of mobility.
  • Large, deliberate movements help maintain strength, posture, and independence.
  • Adding mental challenges like directional cues promotes body-mind connection and overall focus.
All Videos

Optimizing

View all videos
Optimizing

Tabata Workout with Coach McKenzie

25.24
Optimizing

Every Minute on the Minute with Coach McKenzie

26:10
Optimizing

Power Moves and Balance with Coach McKenzie

22.58

Reaching The Underserved

CFMC HomeOur StoryTrain In-PersonContactTestimonials
© Center For Movement Challenges 2025 · Powered by Emerson North

Join To View

A site membership is required to view this Section. Please Sign up or Log in.

Powered By Emerson North