This post is part of the Steady Steps series and is about gentle movement for coordination—something that’s helped me stay grounded, especially while living with Ataxia.
You won’t see these moves trending on social media. But they’ve helped me stay grounded—literally. This isn’t about competition. It’s about building strength, protecting function, and staying just a little more steady every day.
For those of us living with Ataxia—or any condition that impacts movement and coordination—exercise can feel loaded. But over time, I’ve found something that works: small, intentional movements that support strength, coordination, and confidence without overwhelming my system.
This post launches a deeper dive into ways to stay active that feel realistic, not punishing. It’s part of the Steady Steps series, a collection of grounded insights on life, planning, and wellness with Ataxia and other rare conditions.
Why Gentle Movement for Coordination Still Matters (Even When It’s Hard)
Ataxia affects balance, motor control, and stability. It can make even everyday tasks feel like physical challenges. So, when it comes to exercise, it’s not about pushing through or achieving high performance—it’s about supporting your body right where you are.
Movement—even gentle movement—can:
- Improve confidence and reduce fear of falling
- Keep muscles active and joints mobile
- Help with mood, energy, and mental clarity
You don’t need intense workouts to see benefits. You need consistency, control, and awareness of your body.
What Works for Me in an Exercise Routine
After working with my physical therapist, we focused on a few key pillars that guide every movement I choose:
- Safety first – I prioritize balance, stability, and protecting joints. That means choosing exercises that don’t rely on fast shifts, jumping, or high-risk angles.
- Simplicity – I stick to a handful of core movements I can do regularly without overthinking.
- Flexibility – I can do most of my routine at the gym, home, or even seated, depending on how I feel that day.
My routine isn’t fixed. I rotate through exercises based on my energy levels and how my body is responding. However, these are some of the foundational movements I return to again and again.
Some of my Exercises for Strength & Coordination:
*Please work with your therapist or medical professional to find out what works best for you.
Here are some movements I currently use, directly from my current PT program. They’re a mix of strength, posture, and coordination, with simple modifications for safety. *You will want to change these and challenge yourself every few months.
1. Seated Leg Extensions (Knee Extension Machine or Bodyweight): These target the quads and help with control and leg stability. You can use a machine at the gym or, if at home, extend and hold each leg while seated. I focus on controlled movement and do these a few times a week.
2. Sit-to-Stands with Wall Ball Toss: This is a powerful coordination drill. I sit on a stable surface, stand with control, toss a lightweight ball against the wall, and catch it as I stand. It builds endurance, stability, and a surprising amount of focus. I aim for one-minute rounds with breaks between. (This is challenging, so modify it to work for you.)
3. Clamshells with Resistance Band: While lying on your side, you use a resistance band just above the knees and slowly open and close your legs. This exercise is great for strengthening the hips and activating the glutes, which are essential for maintaining balance and walking control. I do 10–15 reps per side.
4. Bent-Over Rows (Dumbbell or Machine): Back strength is often overlooked, but it plays a crucial role in maintaining good posture and core stability. I use a moderate-weight dumbbell for slow, controlled rows. Core stays tight, shoulders stay down. This movement helps me feel more upright.
*You can substitute a different exercise if this does not work for you. The important thing is to do what your body will allow, safely!
5. Walking with Head Turns (Supportive Surface Nearby): I walk along my kitchen island or counter while slowly turning my head, first side to side (left to right), then up and down on the next pass. It’s not all at once, and that’s important. Each direction challenges different parts of your balance and vestibular system, so I break it up into separate rounds.
The key is to move carefully and intentionally. It’s subtle but incredibly effective—and I only do it on days when I’m feeling sharp, focused, and have a sturdy surface to hold onto the entire time.
6. Woodchops with Medicine Ball or Resistance Band: This dynamic motion, which involves pulling diagonally across the body, helps build cross-body strength and rotational stability. I go slow, keep the core engaged, and do 5–10 per side. It’s not about speed—it’s about precision and control.
7. Arrow Grid + Balance Sequences: This one’s simple but surprisingly effective. I use a printed sheet of arrows arranged in a grid—imagine a big tic-tac-toe board where each square contains an arrow pointing in a different direction (up, down, left, or right). I place the sheet on the wall at eye level or slightly above, which helps train me to look up while moving—a key skill for anyone with Ataxia or balance issues.
The drill is to step in the direction each arrow points, one at a time, moving through the entire grid. Then I reverse the sequence and go back. It’s a full-body, brain-body coordination task that improves directional awareness, step control, and mental focus.
Pro tip: I do this in a corner when possible—having walls nearby adds a layer of safety and confidence in case my balance shifts. It only takes a few minutes, but it packs a punch for both brain and body.
Final Thoughts: Progress Looks Different Now
Staying active with Ataxia isn’t about mastering a fitness program. It’s about protecting mobility, reducing risk, and showing up with care. Some days I can do more. Other days, I scale back. But the point is—I keep going.
If you’re figuring this out, too, know you’re not alone. Movement will look different for everyone. Start with what feels safe, stay consistent, and don’t let perfection hold you back from small, meaningful wins.
This post is part of the Steady Steps series, which offers grounded insights on living well with Ataxia and other rare conditions.
If this helped or inspired you, I’d love to hear your thoughts. Share your favorite movement strategy in the comments or reach out directly. Join our community—a space where real stories, practical tools, and quiet strength come together. Whether you’re living with Ataxia, caring for someone who is, or simply trying to move through life with more awareness, you’re welcome here.
We’re building wellness and awareness, one Steady Step at a time!
Disclaimer: The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention, or alleviation of any disease, disorder, or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns, and before undertaking a new healthcare regimen, including making any dietary or lifestyle changes.
