At first, benefits will appear as improvements to your overall physical condition, strength and balance. Over time, further benefits will emerge such as:
- More energy and vitality
- Lower stress levels and the ability to stay calm under pressure
- Significant improvements in overall health
- Less joint pain and easier movement
- Increased focus and mental performance
- Improved self-esteem and confidence
The health benefits of Tai Chi have been recognised for a long time. In an article in the British Journal of Sports Medicine ("Tai chi: physiological characteristics and beneficial effects on health", JX Li, Y Hong and KM Chan), the authors reviewed 31 studies into the effects of Tai Chi on health and concluded that Tai Chi is :
“a moderate intensity exercise that is beneficial to cardiorespiratory function, immune capacity, mental control, flexibility and balance control; it improves muscle strength and reduces the risk of falls in the elderly."
In addition, Peter M Wayne, assistant professor of medicine at Harvard Medical School and director of the Tai Chi and Mind-Body Research Program at Harvard Medical School’s Osher Research Center states :
“A growing body of carefully conducted research is building a compelling case for Tai Chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,”
Knee strengthening and rehabilitation more ...
The attention to knee alignment in standing and stepping strengthens both sides of the knee. It helps to offset imbalances in the leg muscles that are often the root cause of the knee problem.
Also knee problems can be caused by a loss in flexibility in the hips which turn the leg outwards resulting in increased force going through the inside of the knee.
Over a period of time, this weakens the inside of the knee and can result in cartilage and meniscus issues. Medial science can repair the damage, but if you do not correct the root cause (in the hip) you will simply be going around in circles.
It is also worth noting that Qi-gong and Tai Chi are great for rehabilitation after a knee replacement operation through strengthening leg muscles, tendons and ligaments once the initial physio treatment comes to an end. close
Lowers blood pressure more ...
Deep breathing techniques are one of the key skills we develop in the practice of Tai Chi and Qigong.
Practising deep breathing has been shown to have a significant impact on general wellbeing by reducing anxiety, increasing mental acuity as well as relaxing the body and mind at the same time.
Many students report to me the improvements they have seen when they go for medical check-ups and have their blood pressure taken. One student measures their blood pressure before and after each class and has said she always sees a positive difference. close
Improves balance more ...
The leg work we do in both Qigong and Tai Chi leads directly to an improvement both in leg strength and hip flexibility which greatly improves balance.
This means the chances of having a fall are significantly reduced.
Other positive results include great ease in climbing and descending stairs as well as walking up a hill. Also, you will feel more relaxed and in control of your movements generally which makes living your day-to-day life easier.
One student credits Tai chi with being able to put his socks on standing up whereas before he had to sit down to do it. Small things make a big difference. close
Back problems more ...
When I began Tai Chi, I had some serious back issues meaning I needed to see a chiropractor every 4 weeks or be bed-ridden. That was 23 years ago and I have not needed to see a chiropractor in almost 22 years now. I am not the only student where this is the case.
The increase in overall body flexibility means your body moves in its proper alignment which reduces pressure on joints. This in turn removes imbalances which can cause muscles, often in the back, to spasm, causing significant discomfort. close
Sciatica more ...
Tai chi leg work helps to release pressure on the sciatic nerve (sciatica) and stretches the muscles in pelvis and lower back.
Loss of flexibility in the hip region means the legs and body lose the ability to work together when you move. This causes imbalances resulting in muscle groups overcompensating for the imbalance.
Over time, these muscles develop deep fatigue and eventually have no choice but to go into spasm, which you then feel as your whole back locking up.
The solution is to increase internal hip flexibility so the lower half and upper half of the body can work together in alignment to spread the load to achieve overall balance. close
Stiff hands and forearms more ...
Our hands are one of our key links with our world. Losing dexterity and movement in your hands starts to slowly reduce your experience of your world.
Because of our roots in the Crane Martial Arts System, we have a particular focus on hand and forearm conditioning to develop both strength and flexibility and thus improve dexterity.close