10 Core Exercises

The 10 exercises form the backbone of the PD Warrior exercise approach and are all derived from evidence in neuro-science and based on functional movements that can help you move better every day. Start each exercise gently, you might be surprised at how vigorous they are. Waking up stiff and sore tomorrow is a good thing. Waking up having hurt yourself is not.

We recommend building up to doing 3-4 core exercises each day. Start with the one that you find most challenging and focus on the mastering it. Spend about 20 minutes each day working out how to improve your effort, clean, crisp end points, symmetry and amplitude within the exercise before adding the next exercise.

Sky Reach

The focus of this exercise is on trunk rotation and big shoulder and arm movements. This movement helps to improve the range of movement in your upper back and trunk as well as in your shoulders and hands. It will also help with powerful, functional reaching and may assist in tasks like getting

Scarf Snatch

This exercise focuses on arm swing and ballistic, powerful movements. This is a great exercise if your main symptoms are small, slow movements and you have trouble with fine motor control. You can increase the difficulty of the task by adding a second scarf or progressing to a tennis ball.

Overhead Ball Throw

This exercise is designed to elicit force and power from the upper limbs and is especially good for people who suffer more from slow, small movements and if you are tremor dominant as well. This exercise also has an element of balance and coordination to catch the ball on the full.

Banded Side Steps

This exercise focuses on posture, coordination and upper limb strength and is a great way to get the muscles in your back and arms working hard. This exercise is especially good if you feel like you are starting to hunch over or are weaker in your back muscles. Because of the dual

Over the River

This exercise is excellent for helping you coordinate big strides with big powerful arm swings. If you struggle with small steps and freezing, this will be a great exercise to work on. It also helps with your 180 degree turns which may also trouble you if you have trouble shifting weight and freezing.

Stop and Squat

his exercise focuses on power squatting to strengthen your legs and lower back for activities like getting out of the car, up and down stairs and possibly out of the bath tub. It also incorporates amplitude training to encourage efficient and effective movement scale in your arms and hands.

Tah Dahs

This exercise focuses on shoulder extension, stepping and exaggerated arm movement. There is also a balance and coordination component as you step over an obstacle. This is a great exercise if you suffer from small steps and need to stand up straighter!

Penguin Waddles

This exercise focuses on weight-shifting from one leg to another in a pendular movement and is a powerful way to practice stepping. It is a really helpful skill to have up your sleeve if you struggle with mild episodes of freezing during gait. You also

Box Step

This exericse focuses on your coordination, balance and timing. It is a great exercise for challenging the coordination of your hands and arms with your lower limb stepping. If you have trouble dancing then this may also be your next dance move.


The focus of this exercise is to work on your trunk rotation. Many people with Parkinson’s develop stiffness and loss of rotation through the trunk. This can affect your walking, turning and impact on your balance as well. There is an element of balance indicated in this exercise, especially when you are changing direction.