When Walking

• Think tall posture, big steps, eyes forward.
• Keep feet wide enough for balance.
• Use an assistive device if recommended.
• Avoid rushing — take your time when moving toward the door, bathroom, or phone.
• If you freeze, please refer to the ‘Freeze Break & Wellness Tips’ page for strategies.

Turning Safely

• Use wide U-turns or clock turns (marching quarter-turns like stepping to 12→3→6→9).
• Look where you’re turning and take deliberate, purposeful steps.

Staying Focused During Movement

• Tight spaces, turns, obstacles, and busy environments require extra focus.
• Stay aware of your body and avoid dividing your attention.
• Pause, plan, then move.

Practicing Balance Recovery

• Practice rocking and reaching side-to-side while standing at a counter for safety.
• Practice rocking forward (allow heels to lift) and rocking backward (allow toes to lift) while bending at the hips — stay close to the counter for support.
• Practice large, strong (purposeful) steps in all directions with support or supervision.
• When your balance shifts, take a quick step in that direction to catch yourself and prevent a fall.
• Think BIG, QUICK, LOW for that step — and you may follow with a few additional steps to steady yourself.

If You Feel Yourself Falling

1. Relax and don’t resist — stiffening or fighting the fall increases injury.

2. Bend your knees and lower your body as you begin to lose balance.

3. Let your body move with the fall instead of locking up.

4. Slide or turn slightly so the impact spreads across more of your body.

5. Aim to land on your buttocks or side — a bigger, softer area that protects joints.

6. Protect your head by holding it up, tucking your chin, turning slightly to the side, and bringing an arm in to help shield if possible.

7. If falling backward, tuck your chin to your chest and allow yourself to roll backward, rather than landing flat.

How to Get Up Safely After a Fall

Stay calm and pause before you move.

1. Check Yourself

• Did you hit your head? If yes, call 911.
• Pain, weakness, or trouble moving your limbs? Do not attempt to get up.

2. If You Are Unable to Get Up

• Call for help using a phone, alert device, or by calling out.
• Stay as comfortable and warm as possible until help arrives.

3. If You Are Able to Get Up

1. Roll as needed to push up to a seated position, then onto hands and knees.

2. Crawl or scoot to sturdy furniture.

3. Place one foot forward into a half-kneeling position.

4. Press up using the furniture, floor, or hand on your thigh to stand — or slide into a chair if standing feels unsafe.

After a Fall

• Inform a family member and your medical/rehab team.
• Review what contributed to the fall (fatigue, freezing, clutter, lighting, multitasking, rushing).

Build Confidence & Stay Safe

• Practice strength, posture, mobility, and balance exercises (don’t forget ankles).
• Stay active.
• Participate in Parkinson’s-specific exercise programs, PT, and OT.
• Keep up with medical care.
• Remember: Small adjustments make a big difference.

Located in Beachwood, Ohio, InMotion® uses a community-based group approach to help people with Parkinson’s disease feel better every day. InMotion® is a 501(c)(3) nonprofit organization and offers all programs at no charge to its clients, providing evidence-based healing arts, physical wellness, education, support and symptom-specific programs that have been shown to slow disease progression and help people live well.

If you are interested in becoming an InMotion® client and participating in our falls-related programming, please visit our website at https://beinmotion.org/become-a-client/.

by Ben Rossi (Chief Program Officer and Co-Founder, InMotion®), Faith Gilbert and Janet Kennedy (Coaches, InMotion®)