This seated dance class blends music-driven movement with functional strength training for a well-rounded workout. Set to a curated Spotify playlist with a link listed below to follow along. The class also includes a dedicated strength-training segment using resistance bands to help build and mai...

Celebrate the winter season with movement and music in this holiday themed upbeat cardio class! We’ll keep things fun and accessible with seated dance routines set to a playlist of holiday favorites, designed to get your heart rate up while keeping you comfortable and safe —no dance experience or...

Join us for a unique class that blends movement and conversation! We’ll work through a series of simple strength exercises—using resistance bands—while taking breaks to share healthy holiday tips and tricks.

This workout focuses on building muscular strength, endurance, and stability using a variety of accessible equipment and functional bodyweight exercises. We hope that at the end of each class you will feel stronger and more confident as you continue to move through your everyday life!

This fully seated, wheelchair-friendly exercise session is designed to gently reintroduce movement into your day. Focused on range of motion and mobility, this routine is perfect for anyone looking to loosen up, refresh their body, and reset their energy—whether you're starting your day late or j...

Join our Shepherd Center Instructor and Exercise Physiologist, Nathan Kimmel, for an exciting, seated cardio series for all abilities! Nathan will guide you through various forms of seated cardio including dance, interval training, seated boxing, chair aerobics, and more. This class, in this seri...

Get ready to jab, cross, and hook your way to a stronger, more energized you with our dynamic Seated Boxing Cardio workout—where power meets accessibility, all from the comfort of your chair. Whether you're easing back into fitness, managing mobility challenges, or just looking for a fun, low-imp...

Join our Shepherd Center Instructor and Exercise Physiologist, Nathan Kimmel, for an exciting, seated cardio series for all abilities! Throughout this series, Nathan will guide you through various forms of seated cardio including dance, interval training, seated boxing, chair aerobics, and more. ...

Improve your posture and build strength with this beginner-friendly seated core workout! Designed to target the postural muscles in your core and trunk, this session helps you gain stability, control, and confidence in daily movement. Whether you’re in a wheelchair, power chair, or regular chair,...

Strengthen your posture and upper body with this seated exercise routine designed specifically for individuals with spinal cord injuries. Using a second chair placed in front of your wheelchair, you'll perform a series of accessible, functional movements that target scapular stability, shoulder s...

"Equipment Used: A firm surface to sit on; a rod (shower rod, cane, broom stick, therapy bar); exercise cuff, ace wrap or sock to fasten hand to rod; washcloth to build up under the rod to make it easier to grasp; a helper to put your arm in the correct position or help you move to different posi...

"Equipment Used: A firm surface to sit on; a light hand weight; exercise cuff, ace wrap or sock to fasten hand to weight if needed; washcloth to build up under the weight to make it easier to grasp; a helper to put your arm in the correct position or help you move to different positions if needed...

Join Emerson Williams, Master Martial Arts/Karate Instructor, for an introductory seated self-defense class. In this class, you will be led through Martial Arts techniques and exercises that will provide you with foundational self-defense skills.

Join us for a dynamic seated boxing and cardio workout designed specifically for individuals with brain injuries, spinal cord injuries, or multiple sclerosis. This moderate-level session incorporates basic boxing moves like jabs, crosses, hooks, and uppercuts, which are sequenced into combination...

Join our Shepherd Center Instructor and Exercise Physiologist, Nathan Kimmel, for a seated dance cardio class focused on endurance, through guided rhythmic movements. There is no additional equipment utilized in this class, but you are welcome to incorporate light dumbbells or water bottles to ch...

This is a gentle chair yoga class made up of a guided grounding/breathing exercise, a warm-up connecting movement to breath, followed by a Stork-Tree pose flow, and ending with passive, or held, stretches to cool-down. These are balancing poses modified in a chair, so please take your time as you...

Get ready to groove to the vibrant rhythms of Latin salsa music! Designed with brain injury, spinal cord injury, and multiple sclerosis populations in mind—but suitable for all ages and fitness levels—this seated dance class breaks down easy-to-follow moves with modifications throughout, ensuring...

Let go of the day and ease into your evening with this calming seated flexibility and stretching session. This gentle routine is designed to release tension, reduce stress, and help you wind down—perfect for bedtime or whenever your body needs a moment of stillness. No equipment is needed, and ev...

Join our Shepherd Center instructor, Exercise Physiologist, and Certified Yoga teacher, Allie Juarez, for a mobility series. Mobility is defined as the ability to move or be moved freely and with ease. Throughout this month’s series we will explore range of motion and flexibility exercises from a...

Join our Shepherd Center instructor, Exercise Physiologist, and Certified Yoga teacher, Allie Juarez, for a live mobility series. Mobility is defined as the ability to move or be moved freely and with ease. Throughout this month’s series we will explore range of motion and flexibility exercises f...

Join our Shepherd Center instructor, Exercise Physiologist, and Certified Yoga teacher, Allie Juarez, for a mobility series. Mobility is defined as the ability to move or be moved freely and with ease. Throughout this month’s series we will explore range of motion and flexibility exercises from a...

Join our Shepherd Center instructor, Exercise Physiologist, and Certified Yoga teacher, Allie Juarez, for a mobility series. Mobility is defined as the ability to move or be moved freely and with ease. Throughout this month’s series we will explore range of motion and flexibility exercises from a...

Build strength and confidence from the comfort of your chair in this upper body resistance band workout! This seated session targets your arms, shoulders, chest, back, and core—using simple, controlled movements to improve muscle tone and posture. No standing required, no experience necessary—jus...

In this seated core workout, we’ll focus on building strength and stability using resistance bands—all from the comfort of a chair. This session targets your abdominals, obliques, and deep core muscles to support better posture, balance, and daily movement. We’ll guide you through low-impact, con...