Frequent exercise is one of the most useful remedies for managing the pain of arthritis. However, choosing exercises that are not too strenuous or complex can sometimes be difficult. The ancient Chinese exercise, tai chi, offers movements that are easy enough for almost anyone to perform. Today Troycw Thome will explain 3 simple exercises that will get you started on your tai chi workout!

Hello. To explain to you about Tai chi I would like to begin with an understanding of Tai chi historically speaking. Tai Chi is really shortened from tai chi chuan which literally means the “grand ultimate fist” It originated as a marital art in China several hundred years ago. Tai chi chuan is classified as an internal martial art as opposed to external martial art.  Basically this means the fundamental principles of tai chi chuan are that the soft overcomes the hard, as opposed to force against force.  

With this basic precept of the soft overcoming the hard, the training methods for tai chi focus on fluidity and elasticity.  This type of training is the perfect exercise format for people with sensitive joints. All of the movements are performed as if you were moving through water creating a sensation of light resistance for each movement.  The beauty of this is that while you feel the fluidity of being in the water you are actually on dry land.  The benefit of being on land is that the exercises while, very fluid in nature are also weight bearing, helping to maintain muscle strength which in turn supports the joints and helps to keep bones strong.

The exceptional advantages of this type of exercise for people with arthritis are many; including moving the joints through a gentle range of motion, which allows the synovial fluid to lubricate the joints, maintaining or even increasing flexibility.  The practice of Tai chi practice also requires being present in each movement.  It is not at all like getting your exercise at the gym where you can catch the morning news while walking on the treadmill.  In tai chi each step is placed with awareness, each movement of the hands is coordinated with the movements of the body.  Because of this close attention to coordinating the movements of the body, tai chi is sometimes referred to as meditation in motion because it requires continued focus and staying present in the moment and in the movement.  A common phrase in tai chi classes is “let the Yi lead the Qi”, which literally means let the mind lead the energy.  Being mindful of our movements helps improve balance and reduces the risk of falling.

There is exciting research going on at UCLA and other universities across the country indicating that mindful movement practices sometimes referred to as MAPs, such as tai chi increase the level of intra-personal as well as inter-personal attunement which then creates an over all sense of well-being.

I would like to share with you a quote from Sophia Delza, who is sometimes known as the mother of Tai Chi for America.  “Is there anyone in the world whose idea of being truly healthy would not include along with a healthy body, a fine mind combined with an ease of disposition?”   These are the gifts tai chi has to bring to the dedicated practitioner.

As a Life Improvement Series instructor for the Arthritis Foundation’s tai chi program, here are a few tips to remember when performing tai chi:

• Make sure that you work at your own level and encourage your students do the same
• You can Perform tai chi movements while standing or sitting
• Tai chi is especially effective in reducing  pain in those suffering from knee osteoarthritis because of attention to alignment and proper body mechanics
• The only things you need to begin tai chi practice are: Comfortable clothing, good footwear,  patience, an open and relaxed mind and if your mind is not relaxed the practice of tai chi can help you relax
• Contact your local chapter for tai chi programs near you

Now to introduce you to tai chi, we will begin with these following 3 warm up exercises that were designed specifically by Dr. Paul Lam for the Tai Chi from the Arthritis Foundation program. All of the warm up exercises for this program are based on tai chi principles, so you can begin getting the feeling of practicing tai chi before you even learn the tai chi form. They will help add relief of your arthritis. But remember, before you get started, it is important to consult a doctor.

1.  Shoulder Exercises: Start with feet a little wider than shoulder width apart, and slightly soften the joints. In other words be careful not to lock your knees of sit on your heels.  Begin big shoulder rolls to the back.  Try and press the shoulder blades together when you are at the end of the backward movement.

1. Stretches of the Neck: The feet are the same as the exercise above now try to touch the top of your head to the ceiling elongating the cervical vertebrae, then bring your right hand up in front of you, about shoulder height, palm facing you, keep the distance between your hand and your body expanded as if you were cradling a beach ball in your arm, this will also help you keep the elbows down.  Now move the right hand to the right and follow it with your head, try to keep the shoulders facing forward so that the rotation is localized to the cervical vertebrae and not down the entire spine.  Remember this stretch is designed specifically for the neck so remember to concentrate on this part of the body.  Remember to keep the cervical vertebrae elongated, never rotate a compressed spine.  When you start your turn, you will want to imagine you are moving your hand through water. Finish the movement at about 50-60 percent of your comfortable range of motion then slowly bring the right hand back to the middle of your body, slowly lower the right hand as if you were standing in a warm swimming pool and the water was resisting the movement of your hand going down and in a similar fashion raise the left hand.  Repeat the same procedure on the left side then return to the right and slowly, incrementally increase the rotation to about 80-90 percent of your range of motion, be careful don’t over do it.  Repeat 4 to 5 times concentrating on the quality of movement.  This will help you move correctly when performing tai chi movements.

1. Stretches of the Spine Pressing Heaven and Earth.  Imagine you have two big beach balls in front of you one between your left palm and the floor the other between your right palm and the ceiling, press lightly into the balls, one towards heaven and the other towards earth.  Make sure to keep your right shoulder down towards the earth even though the right palm is pressing up.  You want to create space between your ear and your shoulder, practice hard to not lift your shoulder while doing this exercise.  Then you will switch the position of the hands with the left hand pressing the ball to the ceiling and the right hand pressing the other ball into the earth.  Try matching your breath to the movement, slowly exhaling as you press into the balls in opposite directions and inhaling as the hands switch places.

By adding tai chi movements to your daily movement routine you can begin to reap the rewards of this Chinese martial art. The mentioned movements are only the tip of the iceberg of what tai chi has to offer to people living with arthritis. The benefits of performing these simple exercises are sure to result in added relief of arthritis.

Hopefully, these exercises and tips will assist you in beginning tai chi. For more information on tai chi or to see a video demonstration, visit www.letsmovetogether.org.

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