6 exercises to combat freezing in Parkinson’s disease

Have you ever suddenly felt as if your feet were glued to the ground? You want to take a step forward, but your legs simply refuse to move. This brief feeling of being “stuck” is known as freezing of gait, and if you experience it, you are not alone. It is a well-known symptom in Parkinson’s, and there are many strategies physiotherapists use to manage these episodes.

Freezing episodes are a common motor symptom in people with Parkinson’s. They can affect balance, increase the risk of falls, and often lead to frustration or even fear of walking or moving independently.

Why does freezing occur?

Walking is normally an automatic action, something we do without thinking about it. In Parkinson’s, however, the brain networks that control automatic movements no longer function smoothly¹ . As a result, the body relies more on conscious effort to take a step. Researchers have identified four main causes of freezing²:

• Overload: In stressful situations or during “dual-tasking” (for example, talking while walking), a kind of traffic jam can occur between motor and emotional circuits.
• Switching difficulty: The brain struggles to shift from straightforward walking to a new task, such as passing through a doorway or turning.
• Decoupling: The intention to move (“I want to start walking”) is faster than the body’s physical preparation, leading to an interruption in movement.
• The tipping point: Small, shuffling steps accumulate until the nervous system effectively “blocks.”

–> You can find basic information about symptoms and progression in our Parkinson Basics.

What helps with freezing in Parkinson’s?

Targeted physiotherapy can significantly help people with Parkinson’s who experience freezing of gait. While general exercise is good for overall health, it is often not enough to prevent freezing. Here are some exercises recommended by physiotherapists for practicing at home:

Weight shifting: Freezing often begins because weight is not fully transferred onto one leg. Conscious weight shifting prepares the body for movement, supports coordination in the brain, and can reduce freezing episodes.

• Stand with your feet hip-width apart (hold onto a stable surface if needed).
• Slowly shift your weight onto one leg and slightly lift the other.
• Hold the position for 2–3 seconds, then switch sides.
• 10–15 repetitions.

Marching in place: Difficulty initiating movement is a key feature of freezing. Deliberately exaggerating the movement gives the brain a clear signal to start the step.

• Stand upright and lift one knee clearly, then place the foot down firmly.
• Alternate legs in a steady rhythm.
• Count out loud “1-2, 1-2.”

Walking with external cues: Visual and auditory cues help the feet move more freely by providing external orientation for the brain.

• Place tape or markers on the floor and consciously step over them.
• Use a laser pointer to target your next step.
• Use a metronome for rhythmic auditory cues.
• Variations: walk forward or take side steps.

Turning practice: Turning is a common trigger for freezing. This exercise helps the brain plan changes in direction more safely and smoothly.

• Practice turning around objects, turning on the spot, or walking in a figure eight.
• Take several small steps and do not pivot on one foot (pivoting narrows the base of support and increases fall risk).
• Use support or an assistive device if needed.

Standing up from sitting (Sit-to-Stand)³: Many freezing episodes begin immediately after standing up. This exercise improves stability and coordination when starting to walk.

• Place your feet slightly behind your knees.
• Lean slightly forward so that your nose is over your toes.
• Push yourself up through your legs.
• Pause briefly, then begin walking.

Dual-task walking: Freezing often worsens when attention is divided. Combining walking with a mental task trains the brain for everyday situations.

• Walk while counting numbers out loud.
• Walk while naming fruits, animals, or objects.
• Practice this initially only under the guidance of a therapist.

Safety and exercise tips:

• Practice during your medication “ON” phases.
• Avoid rushing and do not hold your breath.
• Always use stable support or an assistive device if your balance is impaired.
• If freezing occurs: stop, pause, and restart.

–> Many people document their therapy experiences in the Parkinson Registry to learn from one another and support research.

–> For additional symptoms such as swallowing difficulties in Parkinson’s, targeted therapeutic support is also important.

Wearable devices for freezing in Parkinson’s

Recent research is exploring wearable and sensor-based technologies to support walking in Parkinson’s. These include a soft robotic exosuit that assists leg swing, an AI-based cueing system⁴ that detects freezing-related movement patterns and responds to them, and a non-invasive foot stimulation device designed to improve sensory feedback for gait control.

Initial studies from 2024 to 2025 report reductions in freezing episodes, improvements in walking distance or speed, and short-term functional gains. These results are promising, but the devices are still in the testing phase and should be viewed as complementary to physiotherapy and medication, not as established standard treatments.

You can find an overview of further innovative therapy approaches such as UDCA in Parkinson’s therapy in our background article.

Conclusion on freezing in Parkinson’s Disease

Freezing in Parkinson’s can be unsettling, but you are not powerless against this symptom. With targeted exercises, clear movement strategies, and professional support, freezing of gait can often be significantly reduced. Small, conscious changes in daily life can mean more safety, more control, and greater confidence when walking. Important: do not wait until falls or severe insecurity occur. The earlier you train specifically, the better your brain can learn new movement pathways.

Would you like more practical tips on Parkinson’s symptoms, therapy options, and everyday support? Subscribe to our newsletter or explore our additional articles on living safely and actively with Parkinson’s.

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Article written by Kalpana Suresh, physiotherapist.

REFERENCES

1. Cockx HM, Oostenveld R, Flórez R YA, Bloem BR, Cameron IGM, van Wezel RJA. Freezing of gait in Parkinson’s disease is related to imbalanced stopping-related cortical activity. Brain Commun. 2024;6(5):fcae259. Published 2024 Aug 2. doi:10.1093/braincomms/fcae259 
2. Cui CK, Lewis SJG. Future Therapeutic Strategies for Freezing of Gait in Parkinson’s Disease. Front Hum Neurosci. 2021;15:741918. Published 2021 Nov 2. doi:10.3389/fnhum.2021.741918 
3. https://www.youtube.com/watch?v=_Yfs3ivnv2I 
4. van der Laan M, Rietberg MB, van der Ent M, et al. User Experiences of the Cue2walk Smart Cueing Device for Freezing of Gait in People with Parkinson’s Disease. Sensors (Basel). 2025;25(15):4702. Published 2025 Jul 30. doi:10.3390/s25154702