Do Tai Chi

Consider Tai Chi

Learn about tai chi, an ancient Chinese exercise that may help with joint pain, flexibility, and balance. Find classes. Meet instructors and ask to watch a class. Watch a DVD from the library or videos on YouTube.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments: Mindfulness, muscle relaxation, relaxation, balance exercises, range-of-motion exercises stretching

Categories: Exercise

Duration

7

Tai Chi for OA, RA

Tai chi is great for arthritis, but to avoid hurting yourself, consider learning tai chi from a qualified instructor rather than a video, DVD, or book. Look for one who has worked with people who have arthritis. An instructor can find the most helpful moves for you and show you how to modify moves as necessary to make them easier for you to do while still gaining benefit.

Prompt: Don't rely on video.

CTA: Find a qualified tai chi instructor.

Conditions: Rheumatoid arthritis, osteoarthritis

Symptoms: Symptoms worse in A.M., balance issues, falling, reduced joint movement, stiffness, stiffness after rest, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, lower back pain, upper back pain, posture problems, stooped posture, ankle pain, buttock pain, elbow pain, foot pain, finger pain, hand pain, hip pain, knee pain, neck pain, shoulder pain, wrist pain

Treatments: Exercise, muscle strengthening, stretching, tai chi, yoga, chiropractic treatment, meditation, physical therapy

Categories: Exercise

Move Pain Away

Tai chi is easy and seems to be especially helpful for people with arthritis. In fact, some report feeling pain relief after just a few minutes of doing tai chi.

Practicing tai chi also improves your range of motion, flexibility, and balance. The result? You may be able to do everyday tasks more easily -- from cleaning the house to getting into the bathtub.

Prompt: Move pain away.

CTA: Try tai chi to help arthritis pain.

Conditions: Rheumatoid arthritis, osteoarthritis

Symptoms: Symptoms worse in A.M., balance issues, falling, reduced joint movement, stiffness, stiffness after rest, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, lower back pain, upper back pain, symmetrical pain, symptoms worse in evening, posture problems, stooped posture, ankle pain, buttock pain, elbow pain, foot pain, finger pain, hand pain, hip pain, knee pain, neck pain, shoulder pain, wrist pain

Treatments: Exercise, muscle strengthening, stretching, tai chi, yoga, chiropractic treatment, meditation, physical therapy

Categories: Exercise

Tai Chi in Action

In tai chi, the focus is on movement and breathing -- a combo that calms and relaxes.

A leader shows walking or standing poses, with graceful arm movements. Poses are a series of flowing, slow movements. You may do 20 poses in a 1-hour class.

It's easy to start, and it's not competitive. But it can take time to master the poses. Progress is measured in terms of coordination, strength, balance, flexibility, breathing, digestion, emotional balance, and a sense of well-being.

Prompt: Slow down.

CTA: Learn what tai chi is like.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments:

Categories: Exercise

Tai Chi Classes

Tai chi classes are offered in many communities. It's usually easy to find a class near you. Contact your local:

* Senior center or community center

* YMCA or YWCA

* Health club or wellness facility

* Martial arts center

Prompt: Seeking tai chi?

CTA: Classes are way closer than China.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, balance issues, falling, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments:

Categories: Exercise

How Tai Chi Helps

Not much research has been done on tai chi, but early studies show it may offer many benefits. Tai chi may improve your sense of well-being. It improves balance, reducing falls in older adults.

Tai chi also seems to help relieve chronic pain and improve the quality of sleep. Plus, it may lower blood pressure and improve cardiovascular fitness in older adults. 

Prompt: No-sweat exercise!

CTA: Learn relaxing fitness moves.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, balance issues, falling, stiffness, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments:

Categories: Exercise

WebMD Medical Reference Reviewed by Melinda Ratini, DO, MS on January 15, 2019

Sources

SOURCES:

National Center for Complementary and Alternative Medicine: "Tai chi: An introduction."

Wang, C. Archives of Internal Medicine, 2004.

Nursing, 2002.

Adler, P. Orthopaedic Nursing, 2006.

Wayne, P. Journal of Alternative and Complementary Medicine, 2008.

Harvard University Medical School - Harvard Health: "Best exercise for balance: Tai chi."

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