Tai Chi, one of the most effective ancient Chinese exercises is commonly recommended by most health experts for people with arthritis. Due to its low impact, gentle and advanced moves, it has been proven to be a natural workout not only for arthritis but also for some chronic pains.
Most people ask whether it’s a good idea to join a Tai Chi program for arthritis or not. Few studies have shown that it is a safe way to get relief from arthritis pain and it also helps to improve postures, flexibility, and balance.
One of our clients with arthritis tried Tai Chi and his reviews were positive. According to him, he was unable to move due to severe pain and he was looking for some gentle and low-impact exercises to deal with it. After practicing Tai Chi moves for a few weeks, he felt positive changes in his body and now he is able to walk by himself.
Is Tai Chi Program Good For Arthritis Pain?
Most people with Arthritis might find it difficult to do any physical activity, especially high-impact exercises or workouts. Luckily, there is a Tai Chi program for Arthritis patients designed by Dr. Lam and a team of Tai Chi experts. Tai Chi moves for arthritis are easy to perform, easy to learn, safe, and gentle. Much research was performed to make sure whether this martial arts movement practice is beneficial for curing arthritis or not. Many studies have shown that it is effective and safe for people with arthritis and other chronic pains plus it improves the quality of life. According to the Center For Diseases Control and Prevention, this low-impact exercise is also beneficial and fall prevention, especially among seniors.
For normal physical function, muscle strength plays a key role. Flexibility and stability exercises such as Tai Chi facilitates blood circulation and frees up stiffness joints and improves muscle strength.
20 minutes of Tai Chi For Arthritis
There are many Tai Chi beneficial for arthritis. Here is a sample of 20 minutes of Tai Chi you can do at home:
Warm Up Before Tai Chi
Before doing any sort of exercise, your first step should be warming up your body. It helps you prepare your mind and body for physical activity.
Here is how to warm up:
- Stand still and relax your body.
- Now, bring your feet slightly apart and lose your knees.
- Relax your shoulders.
- Deeply inhale and cleanse your mind.
Commencement Move
After warming up, commencement is the first movement of Tai Chi. It is not only gentle exercise for Arthritis patients but is also good for stimulating your nervous system. Here’s how to do it:
- Stand tall and relax.
- Bring your hands up and inhale deeply.
- Exhale slowly and lower your arms and slightly bend your knees.
- Bend your elbows and lift your arms and step a little forward with your left heel.
- Bring your right foot in line with your left one and push your hands forward.
Open And Close
After commencement, do open and close move for 3 to 4 minutes. Here are the steps to do open and close:
- Bring your hands in front of your chest.
- Inhale deeply and open your hands.
- Exhale slowly and push both hands together.
Single Whip
This movement is very easy to perform and is not only beneficial for arthritis but also beneficial for everyone. Follow these steps to do a single whip:
- Stand and swing your body to relax.
- With your right heel touching the ground, step to forward slightly.
- Put your weight on your right leg, push your hands forward and turn your palms smoothly.
- Looking at your left hand, extend both arms outwards.
- Repeat the same step on your left side.
Waving Hands
It’s time to wave your hands. Sounds good right? This step is the easiest one. Let’s do it, folks:
- Stand tall, and bring your left hand towards your right elbow and your right foot closer to the left one.
- With your right foot, step sideways, move your left hand downwards right hand upwards.
- Turn your upper body to the right side and bring your left foot closer and both arms to the right.
- Now, move the right hand downwards and the left hand upwards.
- Do it 3 times on both of your sides.
Benefits Of Tai Chi For Arthritis
Here are some major benefits of this martial art movement practice:
- It is a low-impact exercise, thus is smooth and gentle for people with various chronic pains including arthritis.
- Although it has slow and low-intensity movements, it may help you improve balance and strength.
- Arthritis and other body pains might be stressful sometimes, but this exercise can help you improve your mental health.
- It can be practiced by people of all ages, including seniors and children.
- You don’t need any special equipment.
FAQs
What are some alternatives to Tai Chi for arthritis?
There are many alternatives to Tai Chi. some might be of low intensity and some might be of high intensity. Some of the other options are:
- Acupuncture
- Massage therapy
- Reflexology
- Cold treatment
- Heat treatment
Before considering any form of treatment, it is essential to consult your doctor.
How to learn Tai Chi?
You can either learn it from online lessons or you can learn it attending a class by various Tai Chi instructors. You can also find DVDs designed by Dr. Laam and Tai Chi experts. If you are a newbie, you take your first lesson easy and don’t force your body too much.
What are the common symptoms of arthritis?
Some common symptoms of arthritis include:
- Pain in joints
- Swelling
- Stiffness
- Severe tiredness
- Tenderness