Flexibility Training & Parkinson's Disease

Flexibility training is any activity that helps loosen up muscles and improve the ability of joints to move through a wider range of motion. This helps can help you carry out daily tasks and activities and also help alleviate or prevent discomfort in muscles. Many times flexibility and stretching are used interchangeably. 

Examples of Flexibility Training

Some examples of flexibility training include:

Static stretching - This is what many think of with traditional flexibility. This is where you typically hold a position to stretch a specific muscle. It is important to hold this position for at least 20 seconds for max benefit. A classic example is the standing or seated hamstring stretch where you keep your knees straight and try to touch your toes.

Dynamic stretching - this is also targeting a specific muscle, but usually flowing through motions gently and repetitively. Some examples of dynamic flexibility could be cervical rotations to loosen your neck muscles, arm circles to loosen your shoulder joints, or walking with high knees to stretch your hips. 

There are also specific exercise types or classes that focus heavily on flexibility, such as yoga and tai chi that may combine static and dynamic variations. 

Please note: Some types of exercise fall into more than one category, like yoga, which is considered flexibility, but also can fall into the categories of strengthening exercise and balance training. This is a great full body option that can help you check off multiple categories of exercise in one class. 

Flexibility Training & PD

Flexibility training is important for all ages to stay mobile and prevent injury. However, it can be even more vital to incorporate it into your routine because of the increased rigidity or muscle stiffness that is experienced with Parkinson’s Disease. Decreasing this rigidity or stiffness through flexibility training can help improve balance and posture in those with PD. 

The American Parkinson Disease Association (APDA) states that “Bradykinesia (slowness of movement) and rigidity (stiffness) can potentially put persons with PD at risk for losing muscle length or joint range of motion because the stiffness may contribute to moving in smaller ranges during motion. Stretching counters shortening of muscles and smaller range of motion. It also helps reduce discomfort from stiffness and muscle spasms.”

Flexibility Training Amount

The Parkinson’s Foundation in collaboration with the American College of Sports Medicine recommend doing flexibility training more than 2-3 days per week, but daily is best. Like most exercise related improvements, increasing flexibility does take time and consistency before you start to notice a difference, so don’t become discouraged. 

Remember

Remember, there is no “one size fits all” exercise program, as this greatly depends on your symptoms and your safety. Always speak with your healthcare provider prior to starting a new routine. And as always, consistency with an exercise routine is key, so make sure it's an activity you enjoy!