Tai Chi (from Arthritis Today Magazine)

With slow movements as fluid as silk, the gentle Chinese practice of Tai Chi seems tailor-made for easing sore joints and muscles.

Every day, in community centers, parks, gyms and living rooms across America, people

You may encounter a tai chi class that teaches a variation on a style or one that combines several styles. The "right"version for you is one that you can do easily, without making hard or forceful movements and without stressing your joints or muscles.

Tai chi classes usually last about one hour, and may be held once or twice a week. They begin with a gentle warm-up and breathing exercises or a meditation to quiet the mind.

The teacher demonstrates individual poses and then leads the class through the sequences, step by step, gradually linking the movements together in longer sequences. The sequences can be done slowly, or with more speed and energy. But movements are always soft and graceful, with careful attention to breathing and posture.

Classes end with cooling down exercises and, sometimes, a short meditation. At the end of class, you should feel relaxed. If you have pain that lasts more than a few hours after class, talk to the instructor about how to change the movements to work within your limits.

Good Advice
Before you begin any exercise program, be sure to ask your doctor's advice about specific movements to avoid. Don't try to learn tai chi from a video or book: It's best to learn from a teacher who can make sure you are doing the movements correctly. Modify the movements if necessary. For example, many tai chi postures are done with bent knees. If you have knee involvement, you may need to adapt those movements to be safe and comfortable. Be cautious when you have a flare or sore joint. Many experts say you can still exercise, but carefully. Check with your doctor if you aren't sure, and stop if it makes you hurt more or if you feel pain two hours after the class. Never push or exert yourself. Most teachers believe the meditative effects of qi are as important as the physical exercise. Practice daily. The practice can take as few as five minutes or can last as long as an hour per session.

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If you're interested in the health benefits of Tai Chi, I recommend our INTRO TO QIGONG class. Please check our location/schedule for more info.

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With slow movements as fluid as silk, the gentle Chinese practice of Tai Chi seems tailor-made for easing sore joints and muscles. Every day, in community centers, parks, gyms and living rooms across America, people You may encounter a tai chi class that teaches a variation on a style or one that combines several styles. The "right"version for you is one that you can do easily, without making hard or forceful movements and without stressing your joints or muscles. Tai chi classes usually last about one hour, and may be held once or twice a week. They begin with a gentle warm-up and breathing exercises or a meditation to quiet the mind. The teacher demonstrates individual poses and then leads the class through the sequences, step by step, gradually linking the movements together in longer sequences. The sequences can be done slowly, or with more speed and energy. But movements are always soft and graceful, with careful attention to breathing and posture. Classes end with cooling down exercises and, sometimes, a short meditation. At the end of class, you should feel relaxed. If you have pain that lasts more than a few hours after class, talk to the instructor about how to change the movements to work within your limits. Good Advice Before you begin any exercise program, be sure to ask your doctor's advice about specific movements to avoid. Don't try to learn tai chi from a video or book: It's best to learn from a teacher who can make sure you are doing the movements correctly. Modify the movements if necessary. For example, many tai chi postures are done with bent knees. If you have knee involvement, you may need to adapt those movements to be safe and comfortable. Be cautious when you have a flare or sore joint. Many experts say you can still exercise, but carefully. Check with your doctor if you aren't sure, and stop if it makes you hurt more or if you feel pain two hours after the class. Never push or exert yourself. Most teachers believe the meditative effects of qi are as important as the physical exercise. Practice daily. The practice can take as few as five minutes or can last as long as an hour per session. --------------------------------------------- If you're interested in the health benefits of Tai Chi, I recommend our INTRO TO QIGONG class. Please check our location/schedule for more info.