Learning about tai chi chuan
NONTRADITIONAL CHOICES
Feeling stressed? Give this quiet exercise a try.
A FORM OF EXERCISE built upon the mind-body connection, tai chi chuan (or tai chi) combines physical movement, meditation, and breathing to induce relaxation and tranquility of mind and to improve balance, posture, coordination, endurance, strength, and flexibility. It can be practiced by people of all ages, sizes, and physical abilities because it relies more on technique than strength.
Numerous forms of tai chi involve up to 108 different postures and controlled movements. Most of the forms have been passed down from generation to generation and have assumed the name of a particular family, such as the Wu or Yang style. Although each style is distinctive, they all follow the same basic principles. Participants learn a series of rhythmic and coordinated movement patterns that they do slowly and methodically, with one leading into the next. The movements have descriptive names, such as Grasp the Bird’s Tail and White Crane Spreads Its Wings.
While people practice the movements, they also pay close attention to their breathing, which is focused in the diaphragm rather than the chest. Abdominal breathing is believed to enhance the flow of energy, called “qi,” throughout the body.
Tai chi movements are carried out in pairs of opposites to balance the negative and positive forces in nature. For example, a movement that begins on the left typically will end with a move to the right. The movements themselves are simple, involving the bending and unbending of the knees while raising or lowering the arms.
The coordination of movement and breathing pattern is what constitutes tai chi. The ultimate goal is to achieve harmony between body, mind, and spirit.
Therapeutic uses
Tai chi can be used to complement physical therapy programs aimed at improving balance, posture, coordination, flexibility, and endurance. Cardiovascular indications include heart disease, hypertension, and deconditioning. Tai chi also can benefit patients who suffer from anxiety, stress, restlessness, and depression.
However, tai chi’s greatest benefit may be the promotion of health and wellness. It’s especially well suited for elderly and frail people because movements are slow and controlled and don’t involve impact. By incorporating all of the motions that typically become restricted with aging, tai chi improves respiratory status, trunk control, balance, and coordination.
Clothing and equipment
When practicing tai chi, wear loose-fitting clothing and fitted slippers or aerobic sneakers. If practicing in a group, you’ll need a carpeted room with adequate floor space so that people can move their arms and bodies without interfering with one another.
Procedure
Although you’ll need a knowledgeable teacher’s guidance to master tai chi, you can gain many of its benefits by carefully practicing it on your own. Most routines take about 20 minutes.
Complications
You might experience sprains or strains, as with any physical exercise. Stretching before and after the session and changing positions slowly can prevent most injuries. If you injure a muscle, rest and elevate the extremity and apply ice for 20 minutes four to six times a day for the first 48 hours. If you can’t use the extremity, see your primary care provider.
Falls and fractures are another possible complication, especially while performing single-stance postures. Again, proper stretching and slow movements should lessen the risk.
Provided by ProQuest Information and Learning Company