Tai Chi for Arthritis
© Copyright Dr Paul Lam. Reproduction for non-profit educational purposes is permitted.
Original article: 05/06/2003
Reviewed: 11/06/2009
Next review due: 11/06/2011
Note from NRAS: Before embarking upon any exercise programme it is wise to consult your doctor or consultant.
If exercise came in a pill, it would be a miracle treatment. Study after study shows that exercise is essential for overall health, and can make major improvements in all aspects of health.
Over the last decade, tai chi has been recognised as a popular exercise for health improvement. In particular, studies have shown the Tai Chi for Arthritis programme to relieve pain, improve quality of life and balance. By 2009, over one million people around the world have enjoyed learning this programme. This article provides information and practical guides on how to use tai chi to help manage your condition.
It will discuss:
- What is tai chi?
- The Tai Chi for Arthritis programme
- How does it work?
- How to learn Tai Chi for Arthritis
- Special precautions for people with rheumatoid arthritis
1. What is Tai Chi?
Tai chi originates from ancient China. Nowadays, it is practiced throughout the world as an effective exercise for health. Most forms of tai chi consist of fluid, gentle movements that are relaxed and slow in tempo. Suitably modified tai chi forms can be practiced almost anywhere and by just about anyone.
There are many different forms of tai chi with significant differences between them. Among the better known forms are the more athletic Chen’s which include jumping in the air, kicking and punching. These forms are suitable for younger and more athletic students. The most popular forms are Yang, which feature gentle and expansive movements suitable for more people. Then there are the Sun forms which are especially suitable for people with arthritis because they feature higher stance (less deep knee bend), more mobility exercise and special healing and relaxation benefits. What is more, Sun forms are easy-to-learn and quick at delivering health benefits.
2. The Tai Chi for Arthritis Programme
Tai Chi for Arthritis is a specially designed programme for people with arthritis. In 1997, I worked with a team of tai chi and medical experts to design the Tai Chi for Arthritis programme based on Sun forms tai chi. It is easy-to-learn, safe and effective. By 2009 there are a number of publicised studies showing this programme to relieve pain, improve quality of life and balance. Studies have also shown that it is safe for people with arthritis. Most people like the teaching method and enjoy the exercise.
The Tai Chi for Arthritis programme includes warm-up, wind-down, Qigong, special precautions and 12 Sun style tai chi movements. It is now being recommended and taught though many arthritis foundations and organisations worldwide, including Arthritis Foundation USA, Arthritis Care UK and Arthritis Foundations Australia and Singapore.
3. How does it work?
An effective programme for arthritis, in fact, for most aspects of health, should incorporate exercises that improve muscular strength, flexibility and fitness.
Muscle strength is important for supporting and protecting joints and is essential for normal physical function. Flexibility exercises enable people to move more easily, and facilitate circulation of body fluid and blood which enhances healing. Many arthritic conditions such as fibromyalgia, scleroderma and spondylitis are characterized by joint stiffness and impaired physical function. Tai chi frees up the stiff joints and muscles gently. Fitness is important for overall health and proper functioning of the heart, lungs and muscles. Tai Chi for Arthritis can improve all of these components.
In addition to these, Tai Chi for Arthritis focuses on weight transference, which helps balance and prevents falls, especially for older adults. It has been shown by a number of published studies to relieve pain, improve quality of life and balance. One large study has shown it reduces the risk of recurrent falls by approximately 60%! (References are available on request and on www.DrPaulLam.com under articles/ health). Other benefits include reducing stress, improving depression and immunity. The simple and easy-to-learn Tai Chi for Arthritis programme is designed to prevent and improve most chronic conditions.
Tai Chi for Arthritis cultivates the flow of qi (pronounce as chee) through the body. According to traditional Chinese medicine, qi is the life energy that circulates throughout the body, performing many functions to maintain good health. Practising Tai Chi for Arthritis helps to strengthen your qi, therefore improving health.
4. How to Learn Tai Chi for Arthritis
You can use my instructional DVD, which is designed as though you are enrolled in my class, almost like having personal lessons from me in the comfort of your own home. You can also attend one of the many thousands of certified instructors trained by Arthritis Foundations, myself or my authorised master trainers. The book ‘Overcoming Arthritis,’ written by myself and Judith Hortsman contains comprehensive information about arthritis and the programme with many photos and detailed instructions.
You can find my classes, order the instructional DVD and book through www.DrPaulLam.com. Many retail stores such as www.amazon.co.uk and
Borders books and some arthritis foundations carry the instructional material.
5. Special Precautions for People with Rheumatoid Arthritis
People with rheumatoid arthritis (RA) can have different severity and challenges. Your health professionals know your condition best and are the best source of giving you specific advice, so please consult your health professionals before you start Tai Chi for Arthritis . Be sure to ask what specific precautions you need to observe. Bring this article to show them, let them know that the programme is designed to be safe for people with arthritis and that the physical demand is similar to walking.
Our certified instructors are trained to work with you and your health professional to help you to learn the programme safely and enjoyably. You can find the article ’Safety First’ with more information on my website, under Articles/ health. You are welcome to ask me anything about tai chi at “Ask Dr Lam”. In general, it is a good idea for you to listen to your body and work well within your comfort zone. Do talk to your health professional and tai chi instructor if you experience any pain or discomfort. The Arthritis Foundation has a good guide that if you experience pain for more than two hours after exercise, you should ease off at the next session.
With care and perseverance, I am sure you will soon find Tai Chi for Arthritis enjoyable and helpful to your condition. I have personally net many people with RA who have greatly improved their condition after three months of practicing Tai Chi for Arthritis.