Stretching, Yoga, and Tai Chi

Colleen Bridges, M.Ed, NSCA-CPT, PDFS

Belmont University Occupational Therapy Advisory Board

2020 MedFit Education Professional of the Year

Stretching, Yoga, and Tai Chi

The Missing Link for Parkinson’s Rigidity, Anxiety, and Mood

The Bridges for Parkinson’s Exercise Prescription series has explored the essential building blocks of a strong fitness program, highlighting the importance of attending comprehensive exercise classes 2–3 days per week with a Certified Parkinson’s Fitness Specialist, along with cardiovascular training at least twice weekly.

Now, we complete the prescription with what is often the missing link for addressing Parkinson’s-related rigidity, anxiety, and mood: stretching, yoga, and tai chi.

Together, these elements build not just a strong body, but a resilient, adaptable system to fight back against Parkinson’s.

Parkinson’s is more than a movement disorder. Up to 50% of individuals experience depression, and as many as 40% experience anxiety, highlighting the critical need to support both mental and physical health.

Incorporating 1–2 days per week of stretching, yoga, or tai chi is an essential part of an effective Parkinson’s exercise prescription. These practices directly target rigidity, anxiety, and depression while supporting overall well-being.

Stretching, yoga, and tai chi are not add-ons—they are therapeutic tools. By integrating these practices regularly, individuals can improve mobility, reduce stress, and enhance overall quality of life.

Stretching helps reduce muscle stiffness and improve range of motion, making everyday movements like walking, turning, and reaching easier and more comfortable. Yoga blends gentle movement, breathing, and relaxation techniques to improve flexibility, posture, and body awareness while calming the nervous system and reducing stress. Tai chi focuses on slow, controlled movements and intentional weight shifting to improve balance, coordination, and stability while promoting mental focus and calm.

Research, including work from the University of Kansas Health System, shows that incorporating these practices can calm brain activity associated with anxiety, improve regulation of the autonomic nervous system, reduce inflammation, and support emotional well-being.

These practices also play a key role in brain health by improving proprioception, enhancing motor control, and supporting neuroplasticity—the brain’s ability to adapt and form new connections. For individuals with Parkinson’s, this can lead to better coordination, smoother movement patterns, improved balance, and fall prevention.

Anxiety and depression in Parkinson’s don’t always look the way people expect. They may show up as:

• Persistent worry, restlessness, or feeling on edge

• Irritability or increased frustration

• Changes in sleep

• Fatigue beyond typical Parkinson’s symptoms

• Loss of interest in activities

• Withdrawal from social interaction

• Difficulty concentrating

• Physical symptoms like chest tightness or shallow breathing.

These symptoms are common, treatable, and important to address early for both the individual and their caregivers.

At Bridges for Parkinson’s, we are proud to support your journey with in-person classes, live virtual sessions, and on-demand videos through our member portal, all focused on stretching, yoga, and tai chi and led by Certified Parkinson’s Fitness Specialists. Be sure to book your free 30-minute neuro-facilitated stretch session each month with Heather at our Franklin gym by visiting the booking page here.

Be sure to check out the stretch video in this week’s newsletter—because the miracle is in the movement.

When paired with strength and cardiovascular training, mindful movement completes the picture, helping fighters feel more grounded, more confident, and more in control of both their bodies and their minds.

Keep moving. Keep fighting. Keep living!

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References

Pontone GM, Williams JR, Anderson KE, Chase G, Goldstein SA, Grill S, Hirsch ES, Lehmann S, Little JT, Margolis RL, Rabins PV, Weiss HD, Marsh L. Prevalence of anxiety disorders and anxiety subtypes in patients with Parkinson’s disease. Movement Disorders. 2009 Jul 15;24(9):1333–1338. doi: 10.1002/mds.22611. PMID: 19425086; PMCID: PMC2830642.

Centers for Disease Control and Prevention. Depression is Not a Normal Part of Growing Older. Available at: https://www.cdc.gov/aging/depression/index.html

Parkinson’s Foundation. Depression: Non-Movement Symptoms. Available at: https://www.parkinson.org/Understanding-Parkinsons/Symptoms/Non-Movement-Symptoms/Depression

Parkinson’s Foundation. Anxiety: Non-Movement Symptoms. Available at: https://www.parkinson.org/Understanding-Parkinsons/Symptoms/Non-Movement-Symptoms/Anxiety