How to do it
You need: A metronome, music with a steady beat, or a helper to count out loud.
Stand tall in a doorway or next to a worktop you can touch for balance. Set a steady beat close to your normal walking speed.
- Start the beat, or ask your helper to count 'one, two, one, two'.
- March on the spot, lifting each knee in time with the beat.
- Make sure each foot fully clears the floor and lands heel first.
- Once the rhythm is steady, step forwards in time with the beat.
- If your feet freeze, stop, restart the beat, and begin again.
Form cues
- Each step lands on the beat, not drifting between beats.
- Your knees lift clearly so your toes do not catch.
- Your steps stay an even length, left and right.
Common mistakes
- Speeding up until you are ahead of the beat and shuffling.
- Taking tiny steps - aim for a normal, full step length.
- Turning quickly on the spot - break turns into small steps around a wide curve.
Safety: Stop and message your physio if you have a fall, or your freezing episodes are becoming much more frequent.