Qigong – Baduanjin for Parkinson’s: Simple and Graceful Movements

The Taber’s Cyclopedic Medical Dictionary defines qigong (also written as qi gong or chi kung, pronounced “chee goong”) as an ancient Chinese practice that blends gentle movement, breathing, relaxation, and meditation. One popular form, Baduanjin, will be the focus of this article. The slow, rhythmic movements of Baduanjin may help improve balance, coordination, and flexibility while promoting relaxation and mental focus.

Types of Qigong

• Baduanjin (also known as Ba Duan Jin, Eight Section Brocade, Eight Strands of Brocade, Eight Pieces of Brocade, or Eight Silken Movements)
• Six Healing Sounds Qigong
• Five Animal Qigong
• Fragrant Qigong
• Guo Lin Qigong (walking qigong)
• Laughing Qigong
• Medical Qigong
• Tai Chi Qigong

Benefits of Qigong

Research and clinical practice suggest qigong can:

• Reduce the risk of falls.
• Improve balance, coordination, and mobility.
• Enhance concentration and relaxation.
• Foster social connections when practiced in groups.
• Provide a no-equipment, low-cost exercise option.
• Be done indoors or outdoors—at home, in parks, or at fitness or community centers.
• Adapt to different fitness levels.
• Offer nature connection, fresh air, and safe sun exposure when practiced outside.

연구 결과는 무엇을 말하나요?

Multiple studies suggest that mind-body practices, such as tai chi and qigong, may improve motor function, balance, mood, and quality of life for people with Parkinson’s. 

Research specific to Baduanjin indicates potential benefits for:

• Motor symptoms (Jin et al. 2019)
• Balance and gait (Lai et al. 2022)
• Fine motor skills (Li et al. 2024)
• Fall prevention (Xiao et al. 2016)
• Sleep quality (Moon et al. 2024)
• Quality of life (Carvalho et al. 2021)

Sample Program

The following is one interpretation of Baduanjin qigong movements. Adaptations may be needed. Please work with a qualified instructor to modify the movements and practice safely.

The following are basic descriptions of each of the following movements

1. Reach for the Sky (also known as Reach for Happiness) – Raise both hands overhead to stretch and open the body.
2. Drawing the Bow (also known as The Archer) – Mimic pulling a bowstring to strengthen the arms, chest, and back.
3. Touch the Sky and Ground (also known as Separate Heaven and Earth) – One hand pushes upward while the other presses downward to stretch the torso and aid digestion.
4. Look Back and Let Go (also known as Wise Owl Gazes Backward) – Gently turn the head to each side to relax the neck and improve focus.
5. Turn and Release (also known as Sway the Head and Shake the Tail) – Shift weight and rotate the torso to release tension in the back and waist.
6. Touch the Floor (also known as Bending for Health) – Bend forward to stretch the hamstrings and lower back while encouraging circulation.
7. Energy Punch – Make fists and punch slowly forward one arm at a time.
8. Soft Heel Touch (also known as Energy Jump) – Lift and drop the heels lightly to stimulate circulation and improve balance.

For more details about qigong and Baduanjin, referred to as the “Golden Eight Exercises” in this book, see The Healing Art of Qi Gong: Ancient Wisdom from a Modern Master by Master Hong Liu and Paul Perry (Warner Books, 1997).

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Getting Started

• Choose a flat, open area for practice.
• Wear loose, comfortable clothing.
• Keep water handy to stay hydrated.
• Learn from a qualified instructor—preferably in person at first, though virtual live or recorded options are also available.

‍Class Selection Tips

How to choose the right program:

• Look for instructors experienced with Parkinson’s.
• Ask about small class sizes for more personal attention.
• Consider programs that integrate mindfulness and meditation for relaxation benefits.

Safety Precautions for Parkinson’s

Before starting qigong, especially for those with balance issues, safety is essential:

• Get medical clearance from a healthcare provider before engaging in an exercise program.
• Practice near a stable surface or wall for support.
• Start with short sessions to avoid fatigue.
• Use chairs, if needed.

↪cf_200D↩유용한리소스

• International Medical Tai Chi Qigong Association

• Qigong Institute

• National Qigong Association

• Local fitness centers, studios, medical centers, and colleges often offer classes.

최종 생각

Baduanjin qigong offers a gentle, adaptable, and low-cost movement practice that blends physical activity with mindfulness. While research is ongoing, early findings suggest potential benefits for people living with Parkinson’s. As with any exercise program, individualized guidance and safety precautions are essential. Remember, it’s never too late to try something new, gentle, and beneficial.

참조

1. Carvalho LP, Décary S, Beaulieu-Boire I, et al. Baduanjin qigong intervention by telerehabilitation (TeleParkinson): a proof-of-concept study in Parkinson's Disease. Int J Environ Res Public Health. 2021;18(13):6990.

https://pubmed.ncbi.nlm.nih.gov/34208823/

2. Dong S, Wang Y, Wei H, et al. Effects of Baduanjin exercise on rehabilitation of patients with mild to moderate Parkinson's Disease. Front Neurosci. 2022;15:827180.

https://pubmed.ncbi.nlm.nih.gov/35126049/

3. Jin X, Wang L, Liu S, Zhu L, Loprinzi PD, Fan X. The impact of mind-body exercises on motor function, depressive symptoms, and quality of life in parkinson's disease: a systematic review and meta-analysis. Int J Environ Res Public Health. 2019;17(1):31.

https://pubmed.ncbi.nlm.nih.gov/31861456/

4. Lai J, Cai Y, Yang L, Xia M, Cheng X, Chen Y. Effects of Baduanjin exercise on motor function, balance and gait in Parkinson's disease: a systematic review and meta-analysis. BMJ Open. 2022;12(11):e067280.

https://pubmed.ncbi.nlm.nih.gov/36379643/

5. Li KF, Li J, Xia AL, et al. The effects of Baduanjin on fine motor skills in mild and moderate Parkinson's disease: A randomized controlled trial. Clin Park Relat Disord. 2024;11:100276.

https://pubmed.ncbi.nlm.nih.gov/39502276/

6. Li Z, Wang T, Shen M, et al. Comparison of Wuqinxi Qigong with stretching on single- and dual-task gait, motor symptoms and quality of life in Parkinson's Disease: A preliminary randomized control study. Int J Environ Res Public Health. 2022;19(13):8042.

https://pubmed.ncbi.nlm.nih.gov/35805699/

7. Liu XL, Chen S, Wang Y. Effects of health qigong exercises on relieving symptoms of Parkinson's Disease. Evid Based Complement Alternat Med. 2016;2016:5935782.

https://pubmed.ncbi.nlm.nih.gov/27891159/

8. Moon S, Sarmento CVM, Smirnova IV, et al. A pilot randomized clinical trial examining the effects of Qigong on inflammatory status and sleep quality in people with Parkinson's disease. J Bodyw Mov Ther. 2024;40:1002-1007.

https://pubmed.ncbi.nlm.nih.gov/39593404/

9. Xiao C, Zhuang Y, Kang Y. Effect of health qigong Baduanjin on fall prevention in individuals with Parkinson's Disease. J Am Geriatr Soc. 2016;64(11):e227-e228.

https://agsjournals.onlinelibrary.wiley.com/doi/10.1111/jgs.14438

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Written by Ziya “Z” Altug, PT, DPT, MS, DipACLM, OCS