6. Reduces the symptoms of fibromyalgia
A study compared the effectiveness of Tai Chi and aerobics on fibromyalgia. The researches found that Tai Chi reduced more symptoms than the aerobics.
7. Improved Cardiovascular Fitness
Also, Tai Chi exercises promote cardiovascular health. A review of twenty studies shows that it increases heart efficiency and respiratory function.
8. Reduced falls
Falling is an ever-present concern of older adults. A 2016 survey of controlled trials found that Tai Chi exercises have some effect of preventing falls.
9. Reduced Pre-Natal Anxiety
A 2013 study found that Tai Chi exercises reduced anxiety in pre-natal women. They experienced fewer bouts of depression and sleep disturbances as well.
10. Reduces neck pain
If you suffer from chronic pain, you are probably on the lookout for effective strategies to relieve it. Though they may not do so entirely, Tai Chi exercises ease neck pain, according to this study.
8 Simple Tai Chi Exercises That Have Mental And Physical Benefits
Are you feeling the need to boost your physical and mental capacities? Try these simple Tai Chi exercises.
1. Starting Posture
As the name suggests, this is the first move you should master. It helps you to develop a sturdy back, and therefore, well-developed posture.
Stand, your feet a shoulder’s distance apart. Pigeon your toes with them slightly toward one another. Round your neck a bit and tuck in your hips. You should feel as though you are about to sit on a bar stool.
2. Balancing on One Leg
The most valuable benefit of Tai Chi is its ability to improve balance. This perk is particularly important for seniors because they are susceptible to falls. The one-leg balancing posture keeps them upright and develops leg strength.
Stand, with your feet under your hips. Hold a chair if your balance is shaky. Lift one leg so that your thigh is parallel to the floor. You should bend your knee. Shift your weight to the other leg slowly. Extend the amount of time you spend on each leg.
The horse stance is another essential Tai Chi move. It builds leg and back strength. Therefore, you create a firm foundation for your body and improve your physical functions.
Stand, keeping your feet wider than your hips. Squat as low as you can, keeping your spine at a 90-degree angle to the floor. Firm gently through the pelvic floor as you squat deeper to support yourself.
4. Brush Knee
Tai chi offers the health benefit of improved flexibility and greater range of motion in the arms and shoulders. It combats the stiffness that can make it hard to raise your arms overhead as you age. Brush knee is an example of a movement that helps with this benefit.
Tai Chi provides the benefit of flexibility and increased range of motion. It decreases the stiffness that makes it difficult to raise your arms.
Stand with your feet a hip’s distance apart, keeping your weight centered. Stretch out your arms and turn your right palm towards the sky. Your left palm should face downwards. Step forward. Turn your torso and change your arm positions in a rolling motion.
5. Raising Power
This ancient martial art centers your mind and enhances concentration. This stance encourages you to focus on the body’s energy.
Begin is the primary starting position. Rub your hands together, then slowly pull them apart. Feel the energy between your hands as you repeat this movement.
6. Basic Stepping
Tai Chi improves cardiovascular fitness, particularly in sedentary seniors. It has the same benefits as walking if practiced consistently. It boosts hear functions. Tai Chi exercises also enhance perception and balance.
Put one foot in front of the other, keeping a low center of gravity. Step and roll the whole foot from the heel to the ball. You may step sideways, forward, or backward.
7. Single Whip
This stance strengthens the arms and improves circulation to the fingers. It helps you if you have arthritis or carpal tunnel syndrome. Use it if you have connective tissue injuries in your arms.
Form a beak with your hand by placing it palm facing downwards. Extend a leg forward and face it to the side. The arm and beak hand should move forward. Bend the wrist up as you open and close your fingers.
8. White Crane Spreads Wings
This quintessential Tai Chi form develops your balance. You shift your weight from one foot to another. It requires concentration and enhances your focus.
Start with the beginning stance. Step forward on your right foot, and turn your waist a little to the right. Raise your hand with your palm facing your body. Press your left palm to the floor and take your left foot off it at the same time.
Turn completely to the side and keep your right hand just above your head. Your left hand should be towards your thigh.
In all, Tai Chi exercises will keep you mentally and physically fit. All they require is consistency and patience.
By Michelle L.