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What is Tai Chi?
The “Master Key” to tai chi.
How long have people been doing it? Where does it come from? Who developed it?
What kind of health problems might bring people to the practice of tai chi? Do they make it part of their routine health management and/or recovery? Is tai chi appropriate for people who have suffered an injury?
Is tai chi a form of exercise that almost anyone can do, despite having health problems?
Is it important that persons with health problems consult with a physician before beginning a new exercise routine?
What populations can benefit from doing tai chi (elderly, young people whose bodies are still developing, adults in their prime, pregnant women?)
Is it just the out-of-shape, the injured, and the elderly who should be adopting gentle exercise regimens such as tai chi?
How does one get started doing tai chi?
Are there risks associated with doing tai chi that we might not realize?
Are there any warning signs people who do gentle exercises should watch out for?
How important is stretching, warm-up and cool-down periods, nutrition, and hydration with regard to tai chi?
Can tai chi benefit one’s mood and psychological health? How does your studio address the needs of people with health problems?
Please explain a little bit about the Seniors-Only classes.
What is Tai Chi?
Philosophically, in tai chi all movement originates from a state of stillness.Many foundational practices, known generally as chi gung exercises, are done in the Wu Chi posture which is starting with the feet shoulder width and side-by-side, knees and hips just slightly flexed, and attempting to achieve an optimal alignment to the downward force of gravity which acts upon our body.In this posture we are attempting to reach a state of what is known as “sung”, a profound level of relaxation where the body feels suspended from the back of the head pulled upward by a string and the weight is set back in the hips with the sacrum relaxed downward and opening the lower back area.
Zhang Nai Qi states that in chi gung and tai chi practice we are attempting to drop all tension, called “suspended breathing”, out of the chest and down to the lower abdomen reducing pressure around the more fragile heart and lungs.It is believed in traditional Chinese medicine that many of the health benefits of tai chi practice are associated with this relaxation in the chest cavity and the increase of pressure in the lower abdominal area.Increasing the pressure in the lower body cavity is believed to be beneficial to the organs like the spleen, liver and kidneys.The stomach and heart have muscles to exercise them but the spleen, liver and kidneys are basically filters and the increased pressure combined with movement benefits these organs.
Wang Xiang Xi, one of the greatest of all internal masters in China, said that in order for tai chi and other health oriented practices to help one achieve longevity and better health three things must be included in the practice.One must attempt to achieve and hold optimal posture, remain energetically relaxed, and have a sense of harmony and tranquility.Generally the practice of chi gung is the practice of first achieving correct posture, relaxation and a feeling of harmony in a relaxed standing position.The practice of tai chi is the attempt to carry the relaxed state into movement.
The practice of tai chi is the practice of moving from a state of relaxed stillness to relaxed movement.If we are to remain in a profoundly relaxed state while stepping and moving the arms, all movement must come from the instinctive muscular release that occurs naturally in a healthy person when we must suddenly catch our balance.For instance, if we must suddenly catch our balance after jumping down off a high curb, we will instinctively relax the large muscles around the hips to catch our balance.The knees will stay above the toes of the feet because to flex forward of the toes could damage the knee.The relaxation of the large muscles around the hips will allow the weight of the upper body to be absorbed in the hip joints and the sitting action will open up the lower spine which I believe happens to protect the spinal chord from shock.
I specified this will occur in a healthy person because these instinctual releases may not occur in, for instance a stroke victim where there is an interruption in the messages from the brain to the muscles.It may also not occur in a person who has been very sedentary where excessive stiffness has taken over and the shock of the fall could be damaging.
The classic writings say to return to what is natural when doing tai chi and what could be more natural than training to use those instincts which we have had for thousands of years.We have been hard-wired to relax and release when we need to catch our balance, or manage our body weight, and tai chi teaches to do just that.
The “Master Key” to tai chi.
Jou Tsung Hwa explains the “master key” to tai chi practice is very simply being able to step forward, step rearward, rotate the waist and torso to the left and to the right while keeping balance and posture (known as central equilibrium).He writes the key principle in moving the arms and hands is that they must not move independently of the body and must act in some coordinated fashion such as pulling away from each other as if tearing a piece of cloth, the palms moving towards each other as if squeezing an inflated ball, or possibly turning a large wheel with one hand pushing and one pulling.
Putting this all together, the practice of tai chi is the practice of achieving maximum relaxation possible while keeping the weight distributed and carried in the larger muscles around the hip joints protecting the knees and ankles.
How long have people been doing it? Where does it come from? Who developed it?
According to the research and writings of Master Jou Tsung Hwa, the philosophical underpinnings of tai chi originated with Daoism several hundred years before the birth of Christ.The earliest know practitioner of something like tai chi in China, again according to Jou Tsung Hwa’s historical research, was during the Tang Dynasty (618-905 AD).A hermit named Xuxuanping practiced an art called sanshiqi that was similar to tai chi.His method was to practice one posture at a time performing it many times before going on to another posture.
There are a few other known practitioners of arts similar to tai chi but the origin of what we recognize today as tai chi is generally credited to Zhangsanfeng.According to Jou, Zhangsanfeng was born on April 9, 1247.He is credited with organizing the original thirteen postures of tai chi, incorporating the theory of yin and yang into the practice, and including the practice of eliminating muscular tension while performing movements.According to Jou, Zhangsanfeng’s student went on to teach the famous Chin family from which all other forms of tai chi are believed to spring.
What kind of health problems might bring people to the practice of tai chi? Do they make it part of their routine health management and/or recovery? Is tai chi appropriate for people who have suffered an injury?
At all ages, I have read that the approach of traditional Chinese medicine is that exercise should be at a moderate pace.The theory is that while excesses in exercise may strengthen the muscles, they can damage the vessels of the heart and brain so in later life they can be more prone to rupture leading to strokes and heart attacks.In this regard, modern Chinese medicine supports the theoretical foundation and practices used in tai chi.
I am now sixty one and had a full left hip replacement two years ago.I could walk without a walker or cane at five weeks and my surgeon basically said I was on my own.I no longer had the post-surgery guarded gait but was a long way from my original confidence in my balance and coordination.
I used tai chi as my method of rehab and a couple of years later have more relaxed coordination and much better balance than before my hip started giving me problems.
I think the best answer to this question is to describe some of the people who have attended my Seniors-Only Tai Chi program.Bob was in his mid-seventies and had both knees replaced.When he came in he had to wear an abdominal belt because he had a hernia operation coming up.Evelyn is eighty eight and on lots of medication for blood pressure.Nina is in her early 70’s and was taking four medications when she started our tai chi program.Her internist has been able to discontinue three of the four medications he told her as a direct result of her tai chi exercises.Ellie is in her early seventies and is asthmatic and has arthritis in her knees.She told me some time ago she used to have to take Advil before she went bowling to reduce arthritic pain; She said she hardly ever takes it now.She also takes her asthma medicine on a schedule.She said prior to tai chi her asthma would remind her when her upcoming scheduled dose was approaching but now it does not so she just has to remember the schedule.
Is tai chi a form of exercise that almost anyone can do, despite having health problems?
Tai chi can be practiced at so many different levels of exertion and mobility that the person only needs the mental energy to get started and a teacher who can teach them within their limitations.
Is it important that persons with health problems consult with a physician before beginning a new exercise routine?
Yes.While tai chi is probably the best overall form of low-impact, weight bearing exercise a person with a health problem should consult with their physician so the physician can caution them in regards to the health issue.
What populations can benefit from doing tai chi (elderly, young people whose bodies are still developing, adults in their prime, pregnant women?)
Tai chi practice can benefit anyone looking for weight bearing, low impact exercise.Generally, children do not have the patience for tai chi because it is slow moving.The person need only find an instructor that know how to adapt the tai chi practice to their specific injuries or limitations.
Is it just the out-of-shape, the injured, and the elderly who should be adopting gentle exercise regimens such as tai chi?
Anyone who wishes to exercise and minimize long term wear and tear on the joints should try tai chi.
What are the benefits associated with tai chi or other gentle exercise modalities (physical, emotional, spiritual, psychological, or social)?How can one maximize those benefits?
How does one get started doing tai chi?
The best way is to get a referral to a tai chi school from someone you trust, like a friend, your doctor, your physical therapist.If the referral is not possible, visit some tai chi schools and watch their classes.Listen for how clearly the instructor explains how to perform the movement, not just show what the position looks like.You will be able to feel whether you will be comfortable with the teacher or not.
Are there risks associated with doing tai chi that we might not realize?
I think there are minimal chances of injury to younger and more flexible people in most tai chi practices.
However, as one ages or is coming from a sedentary life-style, one must pay more attention to seeing that the body weight in carried in the hips to prevent injury to the knee.
Are there any warning signs people who do gentle exercises should watch out for?
The main warning signs are soreness around the knees and lower back.These symptoms mean the person should concentrate on pulling the weight of the body more rearward to the hips and relax and drop the tail bone so the lower back can relax.
How important is stretching, warm-up and cool-down periods, nutrition, and hydration with regard to tai chi?
The tai chi practice is so gentle that the practice itself is a stretching session.We start each session with a short and gentle Taoist set of hip and leg stretches followed by a set of movements designed to stretch the shoulders and upper back.However, these exercises have other more important benefits than just stretching.The practice of tai chi does not involve huffing and puffing or explosive physical movements so no cool down is necessary.People take a drink of water at the break if they are thirsty.
Can tai chi benefit one’s mood and psychological health? How does your studio address the needs of people with health problems?
It is the natural state of life, in fact we cannot survive without a healthy level of stress.However, a healthy level of stress has two characteristics.One is that the stress has the appearance of being time-limited, in other words, there is an end in sight.The other is that the person under stress feels the stress is controllable.
Unhealthy levels of stress that cause damage are just the opposite.The person does not feel the stress is controllable and they feel it will go on forever, such as a spouse caring for their mate who has Alzheimer’s.
The very act of going somewhere and concentrating on something that is positive in nature, getting a healthy level of exercise, and associating with others of like mind is uplifting.
When we have four or five class members attend a class, we have a fun and rewarding experience.When eight or ten show up, the room is electrified with positive mental energy.I have had people walk in from outside and comment that they could actually feel the energy when they walked in the room.
How can this not help someone’s mood?
Please explain a little bit about the Seniors-Only classes.
The Society of Senior Advisors reports on research showing that as we approach the senior years there is a reversal in our body.When we are younger, aggressive aerobic activity such as jogging burns fat.This process reverses when we become seniors and we need to participate in more gentle exercise because the aggressive approach will actually burn muscle instead of fat.
At the same time, the senior needs more frequent exercise than the younger person.It has been reported by researchers on aging that if they immobilize a muscle of a 25 year old, the muscle will begin to diminish in size and strength within 72 hours.At age 65 the muscle will begin to diminish in 36 hours.Does not this suggest that seniors need to exercise more often than when they were younger?
The Society of Senior Advisors also reports that as we age it becomes increasingly important that we try to learn new things and develop as much “idea density” as possible.That is, we need to dig below the surface and develop a depth of knowledge in things.The only requirement is that the subject be of a positive nature, such as art, music, literature or dance, and that it be sufficiently difficult to challenge the mind.The Society reports that this is an important step in preventing conditions such as Alzheimer’s Disease and Senile Dementia.They report that lack of mental stimulation is the second most common cause for these conditions, the first being repeated head trauma.The Society reports that research has shown that positive mental stimulation not only protects us from the loss of brain cells but actually causes new brain cells to be generated.
Our Seniors-Only Tai Chi program is designed to work for people with all manner of health problems.Each participant has a chair behind them so if their medications or a particular condition makes them more prone to becoming dizzy, they can take one step back and sit down.Each class starts with my teachers Daoist Sin Tien Wu Chi System of Chi Gung.This consists of gentle standing exercises to stretch and strengthen, breathing exercises to relax the pressure in the chest area, and visualizations to increase awareness of how the joints hold our bodyweight.We then move to my adaptations of gentle exercises from Wang Ji Wu and Wang Xiang Xi’s practices.These are gently rotational and weight shifting movements we use to retrain the big muscles around the hips to carry the weight and take the pressure from the knee joints.
After about a half hour we take a five minute break and relax with a cup of tea, water or coffee.
The second half hour is the tai chi practice.I narrate every movement of the tai chi form so it is not necessary for the people to memorize anything.They are welcome to memorize the form but I describe the movements anyway so others do not have to.The mental effort required to follow my instructions is the same mental effort required to memorize a form and satisfies the level necessary to keep the mind active and strong.
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By: Tai Chi for health and martial arts, here in Carmichael, CA. « Tai Chi for Health & Martial Arts - Sacramento on March 10, 2008
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