through a hearty lot. A cloudburst or a
deluge of Sydney's rare rain does
little to prevent Pat, Nell, and Abil from
joining their intrepid friends in the
weekly venture that has changed their
lives. Listen and learn as they tell of
this simple recipe for better health.
Are you ready for a change?
East Acton Video proudly presents the
production by Dr. Paul Lam of Tai Chi for
Arthritis.
Hello, I'm Paul Lam. For centuries, doctors
of traditional Chinese medicine prescribed
Tai Chi for arthritis. I talk of Tai Chi
because I suffered from arthritis. Since
then, I have always wanted to do a program
like this to help other sufferers to
gain better control for their arthritis.
Tai Chi is a gentle and relaxing exercise.
It is suitable for almost anyone to learn.
I have made the 12 movements Tai Chi for
arthritis very easy to learn. All you
have to do is follow this video. I
hadn't been able to walk but now most
Thursdays I walk or must be at least
four to five kilometers or told. I am
frequently and presently surprised by my
students. Many told me how much better
their arthritis is after learning Tai Chi.
Most claim improvements after only a few
weeks. I don't sort of think of Tai Chi
when we go on Thursday as being taught.
It's a way of life I think. Paul Lam has
practiced medicine in Australia for over
25 years. A doctor of family medicine, he
is also an internationally renowned
expert on Tai Chi. His experience and
practice in these two fields has led to
the unique 12 movements of Tai Chi for
arthritis.
Once a sufferer of arthritis, Dr Lam
designed a Tai Chi form specifically to
target the needs of patients and fellow
sufferers. The result a caring and gentle
exercise program to relieve suffering
and to provide a basis for better
control of arthritis.
It's good exercise. Yeah, yeah, yeah.
Now it is good exercise as well, mentally
and especially if you're learning
something new. If you're learning
something new, you're using your brain and
your thinking and your moving and I love it.
The medical profession has recognized
the absolute need for the correct form
of exercise and the management of
arthritis. It is with medical
professionals and doctors who care that
Paul Lam continuously updates his
programs. Professor John Edmonds,
director of rheumatology at St. George
Hospital Sydney, conjoined professor of
rheumatology, University of New South
Wales and another expert, one of Sydney's
leading rheumatologists, Dr Ian Portek.
As an overall approach, it is most
important that patients take
their medication to endeavor to decrease
inflammation but as well as that they
need to exercise and they have to
exercise in a way to improve their
muscle tone and to improve the function
and the rhythmic movement of the joint.
Gurney Hinschey, senior physiotherapist
in charge of rheumatology
physiotherapy at St. George Hospital.
The exercise needs to be executed in a
gentle fashion and slow in motion. From
our point of view, from the
rheumatologist's point of view, one of our
aims is to relieve pain but going hand
in hand in that is the nitron exercise
program and we see exercise as having
two main objectives. First of all,
maintaining or if possible improving the
range of movement of a joint. Just how
far does a joint move? Well we try and
keep it at the level that the people
have so that it doesn't deteriorate or
make it better. So that's one set of the
exercises. The other is to improve muscle
strength, to build up the muscles again
because the muscles protect the joint
and if you can build up the muscles so
the muscles have better tone, better
strength, they provide this wonderful
in-built protection system. It makes me
feel relaxed. Tai Chi has been a wonderful
help to me since I'm now on my own and I
just get strength from the fact that
I've got all these friends in the class.
Well I can walk anywhere now and I can
get out of bed alright and I can go back
and play golf again which I couldn't do
before. I can do even simple things. Once
turning my head it was, it hurt but now
no trouble I can do things like that. I
do all my own housework. I just don't
have any trouble. As you learn more about
arthritis and the benefits of Tai Chi, we
will introduce you to others who have
overcome much of their pain and
discomfort. This Tai Chi class is just
one of many in Australia with members
who'd loudly boast of their general
improved health, their self-control of
arthritis and an improvement in
lifestyle that for most seem just a
dream. Take care to understand the
contents of this video. You have just
viewed the introduction and in a moment
will share some of the background
information on Tai Chi and on arthritis.
When you're ready and in your own time
you can practice the warm-up exercises
prior to the six basic movements and
later on the sixth advanced movements.
And remember the simple but effective
technique of Qigong is an integral
component of all Tai Chi. We will show it
to you in detail. Before we start it is
important to know a little bit about the
history of Tai Chi, what it is and why it
is beneficial for arthritis. Tai Chi is
the most famous of Chinese martial arts.
Evolving through several hundred years
from being a secret and personal style of
self-defense and exercise for health. In
its contemporary forms a recognized and
vital part of everyday life for millions
of people throughout the world. A claim
for its simple and effective role in
reducing stress. The many benefits of Tai
Chi in a properly designed program are
now being recognized. Tai Chi's amazing
results in relieving pain and
discomfort of arthritis is a fact known
in China for centuries. Tai Chi's
uniqueness is in its internal form. Tai
Chi consists of fluid, gentle and
graceful circular movements relaxed and
slow in tempo. Breathing is improved.
Relaxing the body and allowing the life
force of Chi as it is known in Chinese
to flow unimpeded throughout the body.
More than 20 years ago I found myself
suffering from arthritis. This is one of
the main reasons I started practicing
Tai Chi. It has really helped me with my
arthritis and at the same time has
improved every aspect of my health. We're
familiar with with many different types
of arthritis. First of all there are the
problems inside the joint. One problem is
wearing, we call that osteoarthritis. The
other is inflammation, things such as
rheumatoid arthritis and gout. And then
there are forms of rheumatism, aches and
pains that are not arthritis, strictly
speaking at all, but a problem in and
around the joint causing pain and
stiffness. The arthritic patient usually
has a decrease in muscle strength and
usually that's also associated with a
lot of pain. So the patient usually
becomes stiffer and less mobile. As an
overall approach it is most important
that patients take their medication to
endeavor to decrease inflammation but as
well as that they need to exercise and
they have to exercise in a way to
improve their muscle tone and to improve
the function and the rhythmic movement
of the joint. What you have to do in that
kind of problem is invest the patient,
the person, with a responsibility to
become part of the management team to
deal with their problem. And I've been
amazed at people who have a very
positive attitude, people who try to
find solutions, people who work with
their therapists of various kinds, work
with them in a collaborative way, just
how well they can do. Well to maintain a
strong muscle is very important because
it protects the joints from
degeneration. But it seems a pretty
logical conclusion that again if
muscles can be kept strong, if people can
be kept fit, posture can be maintained,
weight can be kept down, that these kinds
of very sensible measures will help
prevent the development of the wearing
forms of arthritis.
I feel that a program of exercises,
whether these exercises are specifically
designed to improve muscle tone around a
joint or designed to improve overall
muscle tone or general physical fitness,
it's important to give them a plan and
give them a goal.
Our Tai Chi for Arthritis program has
been very carefully structured. It has
three parts with different levels of
difficulty, starting from the six basic
movements followed by six advanced
movements and then the Qigong exercises
for more tech. Dr. Lam now leads the team
in the complete 12 movements for this
special arthritis form,
beginning with the six easy and simple
basic movements and followed by the six
advanced movements.
We will start with warm-up and
stretching exercises. Ian will take you
through these. You should do warm-up
exercises before you start. If there is
anything preventing you from doing the
movements exactly as Ian is showing you,
it is acceptable to compromise so that
you are well within your comfort zone.
Do not overstretch or push yourself. If
you have any doubt or are experiencing
any discomfort, please consult your doctor
or therapist. We'd like now to show you
some gentle warm-up exercises that
should be done before starting any
exercise program. Just begin by standing
with your feet comfortably apart and your
body relaxed and upright. First exercise
working from the head down is nodding
the head forward and back. Nod forward
and when you come up, only come up with
your head straight but make sure your
chin is tucked in. And again, what you
need to avoid in doing this exercise is
to stretch your head backwards and look
up at the ceiling. You need only do about
three. Now the next, lean your head
sideways as though you're touching your
left shoulder with your left ear. Head
upright and right shoulder to right ear.
Again, only about three on either side.
Remember to stretch only as far as is
comfortable for you. Don't overdo it.
Okay, from the upright position again, now
looking using only the head, look over
your left shoulder as far as you can.
Back to the front over the right shoulder.
When you're doing this exercise, it won't
hurt if you give your eyes a bit of a
workout as well. So when you're turning
your head over your shoulder, make sure
you look as far to the corner as you can.
Turn your eyes around and look as far to
the corner as you're able. Okay, next
exercise, just some shoulder rotations.
Just very gentle shoulder rotations.
Relax the arms. Firstly forward
and now backwards.
Good. For this next exercise, just widen
your stance a little so that you're
comfortable and stable. Bring your hands
up in front of your chest and lightly
clench your fists in front. Make sure
your shoulders are nice and relaxed. Now
this time just turning the trunk first
to the left and as you do, just let your
right heel raise up and again back to the
front. Turning to the right, let the left
heel rise just naturally. The idea is to
prevent any sort of strain in your hip.
Back to the front, then to the right, back
to the front. One more either side. Very
gently. In all of these exercises you
have to be very careful not to over
extend yourself. Do it only within your
own comfort range. Okay, hands by the side.
Next exercise, for the want of a better
description, pushing the ceiling and
pressing the ground and a bit of a
stretch of the spine and the back at the
same time. So beginning with the right
hand, right hand up and push the ceiling
as you press down with the left and
reverse now. Just the right hand down in
front of you, left hand up, push with the
left, press with the right. Again.
You'll notice that the upper hand, the
fingers of the upper hand are pointing
to the side across your head. One more
with the left hand. Good. Now this next
one, again, you might need to just open
your stance a little so that it's
comfortable for you. This is a side
stretch. The idea of this one is to
stretch the side of your body here. So
we're going to turn the toe of the
left foot out to about 45 degrees and
keep your knee over your toe. Right hand
up to the side as though you're reaching
to the ceiling. Reach up and stretch up
inside the side of the body. Make sure
you support yourself by putting your
left hand on your left knee. Okay, back
down again. This time turn your right toe
out, right hand on the right knee and
pushing up with the left hand and down.
We'll just do one more of this one. Push
up. Again. Turn the right toe out. Push up
with the right hand. Good. Now feet
together again. This is a side kick.
Alright, beginning on the left side. Just
simply kick your foot out to the side
and back. On the right. On the left. On
the right. One more. And once on the
right. The next exercise is for the
ankle. So standing on one leg, lift your
left leg up so that your leg is
parallel. If you find that that's
uncomfortable, just get a chair or some
other prop just for
balance sake. Now standing upwards,
standing up straight, just flex the
ankle backwards and forwards. Gently. You
can, if you like, turn to the side.
Alright, just make sure you give the ankle
a good turn. And of course the other
leg. Foot up. Backwards and forwards. And
the ankle joint. To the side. Good. And now
for the knee. So you're in the same position as
you did for the ankle. Again, if you need
to hold on, by all means hold on. Make
sure you're comfortable and stable. Just
swinging the knee backwards and forwards.
Just gently. And the other side.
Good. This next exercise, or set of
exercises, for the hands and the arms. So
just with your hands out in front, just
clenching and unclenching. Just like this.
Stretching, tighten, stretch, tighten. And
with your hands outstretched, moving from
side to side. As a variation to this, or
whilst you're doing this actually, you
can walk around a little. Just walk
around. A little circle. Just clenching
and unclenching, turning side to side.
That's great. Come back to the start. Now
this time, hands out to the side. And you
can breathe in as you raise your arms up.
Up to the ceiling and then pressing down.
Breathe out as you press down. Again,
hands out to the side. Nice big circles.
Breathing in and out as you press down.
Once more. And breathing out. Good. It's
very good.
Welcome back. Firstly, we're going to
start with the basic six movements. The
first movement is the commencement form.
Movement one, commencement form.
Now remember, if there's any medical
condition preventing you from doing
these movements exactly as I indicated,
it is quite alright to compromise a
little. Do everything within your
comfort zone. Do not overstretch
yourself or over push yourself. If you
have any doubt or experiencing any
discomfort or pain, please consult your
doctor. Remember, this program is not a
substitute for medical care. Always use
this program in conjunction with your
doctor, physiotherapy or other therapies.
Now I would like to introduce Dot who
will help me with this. Hi Dot. Let's
start with the beginning. It's important
to start with the right posture. Keep
your body straight. Tuck your chin in
slightly. Relax your shoulder. Relax your
elbows and feet together with your heel
touching each other and your toes
pointing out about 90 degrees. And at
this stage, I'd like you to cleanse your
mind. Do not think of anything else. Just
concentrate on what you are about to
do. To start with, part one of moving one
is moving your hands slowly, evenly in a
curve upwards. As you do that, breathe in
slowly at the same time. Part two, bring
your hands down slowly, evenly and breathe
out at the same time and also bend your
knees at the same time. It's important to
maintain your body upright in this stage.
I will just show you what I mean. Dot
can just turn around. So when you bend
your knee, make sure you bend from the
knee and your hip so that your body is
upright, not leaning backwards or
forward. Let's turn you back. Okay, so from
here, part three, bring your hands up and
step your left foot forward, heel touch
ground first. And part four, bring the
right foot forward and push your hands
forward in front of you as though you're
carrying a ball and you pass it to
somebody in front of you. This is quite
easy. Now follow us. Hands up slowly and
breathe in, hands down slowly and breathe
out. Step your left foot forward and push
your hands forward. Next, Dot is going to
turn around and I'd like you to follow
her. Let's start. Hands up slowly and hands
down slowly, breathe out. Step forward
with the left foot and the right foot
follows. Everyone ready? Now follow Dot
with the group. Start. Hands up slowly.
After practicing Tai Chi, you should
redo the warm-up exercise again, this
time as a wind down exercise before
stopping. Don't just stop abruptly.
Movement two, opening and closing hands.
The next movement is opening and closing
hands. We finished off here last time. I
will demonstrate first. Okay, we start
with the previous position. Part one,
bring your hands back towards your chest
and keep your fingers pointing upwards
and both hands separate about the width
of your head. Part two, open your hands up
and breathe in gently. Part three, put your
hands together and breathe out. Right,
we'll do this together. First bring your
hands back in, open up and breathe in and
closing by pushing hands together and
breathe out. I like you to follow Dot.
Bring your hands back in first, open up
and closing and breathe out. Now follow
Dot with the group. Ready, start. Hands up
slowly, hands down slowly, step forward
with your left foot, push your hands
forward, bring your hands back, open, close.
Movement three, single whip. Movement
three, single whip. I will demonstrate
first.
Movement three, single whip. Part one,
turn your body slightly to the right, push
your hands forward and step your right
foot towards the right. Part two, as you
put your weight towards the right, open
up your hands and look towards the left
hand. Dr. Lam and Dot will demonstrate
this.
Now follow Dot.
Now follow Dot and the group. Ready, start.
Hands up slowly, hands down slowly, step
forward with the left foot, push your
hands forward, bring your hands back, open,
close, turn towards right, step out to the
right, open your hands.
Movement four, waving hands in the cloud.
Movement number four is waving hands in
the cloud. Now last time we finish off
from here, I'll demonstrate.
Now I would like to introduce Sibu who
will help me. Hi Sibu. With the next
movement. Last time we start with single
quip. The first part of this movement is
to bring your right hand and right foot
next to the left in a curved like motion.
Part two, bring your right hand up, left
hand down and at the same time step your
right foot out. Part three, as you shift
your weight towards the right, bring both
hands over to the right, at the same time
move your left foot next to the right.
Here I'd like you to take care about your
hands. The hand on the top move in a curve
towards the right with its palm facing
forward and the hand at the bottom with
palm facing down, fingers pointing
slightly forward and both hands move
like this. Part four, bring your left hand
up, right hand down in a curve and then
bring both hands to the left hand side
as you turn your waist. Bring your right
hand and foot next to the left, right
hand up, left hand down, step your right
foot out at the same time. Bring both
hands to the right, left hand up, right
hand down, bring both hands to the left.
Now follow Sybil.
Good. This is the first of three waving
hands in the crowd. Because this is a
difficult movement, what I'd like you to
do is to practice for a while until you
are quite familiar with this before we're
going to do the second and the third
movements. Now that you are familiar with
the first waving hands in the crowd, I'll
do the next two which are exactly the
same as the first.
Bring your right hand up, left hand down
and step your right foot towards the right.
Part two, bring both hands towards right
and bring your left foot towards right.
Part three, bring both hands towards the
left. Part four, right hand up again, left
hand down and step your right foot
towards right. Part five, bring both hands
towards the right, left foot next to the
right. And part six, bring left hand up,
right hand down and both hands towards
the left. Start.
Now follow Sibyl.
Now follow Sibyl with the group. Ready,
start. Hangs up slowly. From the first
waving hands in the cloud. Hangs down
slowly. Step your left foot forward, push
your hands forward, bring your hands back.
Open, close, turn towards right, step out
to the right, open hands. Bring your right
hand and right foot next to the left.
Change hands, step your right foot out.
Bring your left foot next to the right.
Bring hands to the left, step your right
foot out, follow with the left foot, turn
your hands to the left. Step your right
foot out, follow with the left foot, turn
your hands to the left.
Movement five, opening and closing hands.
Movement number five, which is essentially
the same as movement number two.
Firstly, you bring your hands to in front
of the chest.
Part one, bring both hands to in front of
your chest, fingers facing upwards, both
hands separate by the width of your head.
Open up slowly and breathe in and close
in slowly and breathe out. We'll do this
together.
Firstly, bring both hands to be in front
of your chest, open, breathe in, close,
breathe out. Now follow Sibyl.
Now follow Sibyl with the group.
Hands up slowly, hands down slowly, step forward
with your left foot, push your hands forward,
bring your hands back, open, close, turn
towards the right, step out towards right,
open up your hands, bring your right hand
and right foot next to the left, step out
with the right foot, left foot follows,
turn your hands to the left, step out
with the right foot, left foot follows,
turn your hands to the left, step out
with the right foot again, left foot
follows, turn your hands to the left,
Bring both hands to in front of you.
Open, close.
Movement six, closing form.
The next movement is closing movement.
Part one, stretch your hands forward.
And part two, as you push your hands down slowly, stand up slowly at the same time to be perfectly coordinated.
We'll do this together.
Part one, stretch your hands out slowly, don't stand up yet.
Part two, bring your hands down slowly and standing up slowly.
Now follow Sibyl with the group.
Hands up slowly, hands down slowly.
Step forward, push your hands forward, bring your hands back, open, close.
Turn to the right, step out to the right, open up your hands.
Bring your right hand and right foot next to left.
Step out with the right foot, left foot follows.
Turn your hands, step out with the right foot, left foot follows.
Turn your hands, step out with the right foot again.
Left foot follows, turn your hands.
Bring your hands to in front of your chest, open, close, stretch your hands out.
Bring your hands down and stand up slowly.
Dr Lam will now demonstrate the six basic movements.
You have now learnt the basic set of Tai Chi movements for arthritis and gained some insight into the practice of Tai Chi.
These movements stretch and exercise almost all joints, ligaments and muscles of the body.
Using the breathing technique to enhance relaxation and increase heart lung capacity.
You've also gained some idea of how to coordinate your inner and outer self.
Tai Chi builds stronger internal strength and can improve mental capacity, physical fitness and mobilise all joints.
The inner self is relaxed by slow, relaxing movements.
You should practice the movements daily after the warm up and stretching exercises.
Try to allocate a set time each day and practice until you are comfortable with all six movements before you proceed to the next section.
Try to be patient. You need to practice for a while before you gain the health benefits and appreciate how enjoyable it is to practice Tai Chi.
Dr Lam will now turn around repeating the six basic movements.
Set your practice goal at a regular ten minutes to half an hour daily.
It is easy and fun to do once you become familiar with it.
The good thing about Tai Chi is that you can continue to improve no matter what age you are.
After a period of regular practice you will find your arthritis improves as well as your general health.
You will feel the satisfaction of gaining better control of your arthritis and enjoy the great sense of well-being.
It is a good idea to replay this back on segment often and practice by following Dr Lam.
After practising Tai Chi you should redo the warm up exercise again.
This time as a wind down exercise before stopping.
Don't just stop abruptly.
Welcome back.
We are now going to do the six advanced movements.
We are going to pick up from the fifth movement with Sibu.
Just to remind you, have a look at this.
We will do this together.
Firstly, bring both hands to be in front of your chest.
Open, breathe in, close, breathe out.
We will substitute movement six of the basic six with a more difficult movement for the advanced six.
The new movement is brush knee and twist step.
I will demonstrate first.
Movement six, brush knee.
Now I would like to introduce Ian who will help me with this.
Hi Ian.
Part one, stretch your right hand out towards the right and bring your left hand next to the right elbow.
At the same time lift up your left heel.
Part two, step your left foot towards the left.
Stretch out your right hand slightly to the right and the left hand down.
Part three, brush your left hand past your left knee.
Push your right hand past your right ear and push forward as though you are pushing somebody away from you.
At the same time bring your right foot half a step forward.
Let's do this together.
Down, right hand out, left hand next to right elbow.
Part two, step your left heel to the left.
Brush your left hand and push your right hand in front of you.
Now follow Ian.
Now follow Ian with the group.
Okay, ready, start.
Stretch your right hand out, lift your left heel up.
Step your left heel forward and brush knee.
Movement seven, playing the lute.
Part one, step back with your right foot and stretch your right hand forward slightly.
Part two, as you move your weight backwards, push your left hand forward, bring your right hand backwards.
So the right hand is now next to your left elbow and bring your left foot slightly backwards to rest on the ball of your foot.
This is right empty stance.
Empty stance means most of the weight is resting on one foot.
Step back with the right foot, stretch your right hand forward slightly and then bring your right hand back, left hand forward.
Now follow Ian.
Now follow Ian with the group.
Okay, ready, start. Stretch your right hand out, lift the left heel, step your left heel out, brush knee.
Half a step backwards, left hand forward.
Movement eight, step forward, parry and punch.
Dr. Lam will demonstrate.
Part one, lift the left foot up slightly and turn the left toe outwards and turn both hands so that your left hand is facing downwards and right hand is facing upwards.
Part two, as you move your body forward with the force of the body, push your right hand forward.
Part three, turn both hands and step forward with the right foot.
Part four, push your left hand forward with the body moving forward.
Part five, turn your left hand around as though you're blocking a punch and then make a fist and bring your right hand back to your right hip and make a fist and at the same time step forward with your left foot.
Part six, as your body moves forward, punch forward with the right hand and step forward with the right foot, half a step.
Now follow in.
Follow in with the group.
Stretch your right hand out, left heel up, step your left heel forward, brush knee, half a step backwards, step your left foot out, push your right hand forward, step forward with the right foot, push your left hand forward and then step your left foot forward, punch and half a step with the right foot.
Movement nine, block and close.
Dr. Lam will demonstrate.
Part one, open up your hands and stretching out slightly at the same time, step back with the right foot. Part two, as you move your body back, bring your hands backwards and bring your left foot back, standing on your left ball of the foot and this is another right empty stance.
Open your hands up, step back, bring your hands back.
Now follow in.
Follow in with the group.
Ready, start. Stretch your right hand out, step your left heel forward and brush knee, half a step backwards, push your left hand forward, left toe out, push your right hand forward, right foot forward, push your left hand forward, carry, punch, follow the right foot,
separate your hands, step back and bring your hands back.
Movement ten, embracing the tiger, pushing the mountain.
Movement ten, step forward with the left foot and part two, push forward with your hands and step your right foot forward, half a step.
Step forward and push forward.
Now follow in.
Follow in with the group.
Ready, start. Stretch your right hand out, step your left foot out, brush knee, half a step back, left hand forward, left toe out, push the right hand forward, step forward with the right foot, push your left hand forward,
carry, punch, half a step forward, open your hands, step back with the right foot, bring your hands back, step forward with the left foot, push your hands forward.
Part 11, opening and closing hands.
Part one, turn the right heels inwards and turn the left toe inwards and bring both hands to be in front of your chest.
Open and breathe in. Here, when you open and as you breathe in, imagine there is a magnetic force between the palms, so as you open, open against a gentle force.
Then, part three, push your hands in and breathe out. Again, imagine there is a magnetic force between the palms, push against that gentle force as you breathe out.
Open, close.
Now, follow in.
Follow in with the group.
Step forward, carry, punch, step the right foot back, open your hands, bring your hands back, step forward, push your hands forward, bring your right heel inwards, left toe inwards, open your hands, close your hands.
Movement 12, closing form.
Paul will demonstrate.
Part one, stretch your hands out forward.
Part two, press your hands down gently at the same time, standing up gently.
Now, follow in.
Follow in with the group.
Start, stretch your right hand out, step your left foot and brush knee, half a step forward, left hand forward, left toe out, push your right hand forward, step your right foot forward, push your left hand forward, carry, punch, open up your hands, step back, bring your hands back,
step forward, push your hands forward, turn your right heel inwards, left toe inwards, open, close, stretch your hands out, bring your hands down slowly and stand up slowly.
Now watch carefully as Dr. Lam performs the complete 12 movements.
Dr. Paul Lam will soon be turning 50. He works long hours daily, practices and teaches Tai Chi with enthusiasm. He is in good control of his arthritis.
Now watch carefully as Dr. Lam performs the complete 12 movements.
Dr. Lam performs the complete 12 movements.
Now you have learned the complete set of 12 Tai Chi movements for arthritis.
Practice regularly and you will find that not only is your arthritis getting better, but all aspects of your health will improve. Having come this far, you should feel proud of yourself for taking the initiative to help yourself.
You have learned one of the most powerful forms of exercise for inner strength and physical fitness. Your task now is to continue to practice regularly.
When you are ready for more, the next part, the Qigong exercise, will take you to a greater depth in Tai Chi.
After practicing Tai Chi, you should redo the warm-up exercise again, this time as a wind-down exercise before stopping.
Don't just stop abruptly.
Qigong is a breathing exercise especially beneficial for mental relaxation. Its main purpose is to cultivate better and stronger qi. In Chinese, qi means a form of life energy inside a person. The stronger qi you have, the healthier and stronger you are.
Qigong means any skill which requires time to become efficient. According to traditional Chinese medicine, sluggish flow of qi is a major cause of arthritis.
Qigong, special breathing exercises for relaxation and the cultivation of qi.
Qigong means calming, breathing, total relaxation, especially after you've done a Tai Chi class. If you do qigong then, you find your body is totally relaxing down.
Welcome back. Qigong is a great exercise. It's quite easy to learn, but it requires a bit of time and practice to be very good at.
With Ian, we will show you how easy it is to learn the qigong for arthritis.
When you start standing upright, Ian will turn around to show you what I mean by standing upright. Standing upright means your body is almost a straight line and don't lock your knee backwards.
You start with your head working downwards. Tuck your chin slightly in. Relax your shoulders. Keep a small space between the armpit.
Relax all your joints, your hands, your hips, your knees. Your heels should be touching each other and your toes should be pointing outwards about 90 degrees.
When you start, it is very important for you to cleanse your mind, get yourself ready. Think of something peaceful and serene.
Let's get ready. We will start. Bring your hands up slowly and as your hands come up slowly and evenly, breathe in slowly and evenly to be coordinated with your hands movement.
And then bring your hands towards you and bend your knees slowly.
So at this stage, your fingers should be facing upwards. Your hands should be separated by about roughly the width of the head.
And you should have a small space between your armpit and your knees should be bent. Your hips should be bent.
So I would like to show you what I mean by the knee. Ian will turn around and show you what his knee looks like.
Here, if we draw a line from the kneecap to the toes, the knee should not go past this line.
And your body should be upright by bending your hip joint. You should not lean backwards like Ian will show you.
You should not lean back like this and you should not lean forward like this. You should stay in a straight line like so.
And you do this by bending your hip and your knee.
Now I also want you to take care that when you bend your knee and your hips, if it is difficult at any time, if your knee becomes uncomfortable, you can always stand up.
Later on, when it becomes much more proficient, then you can keep your knee down.
Whenever you are uncomfortable, just bring yourself back to comfort zone. Do not over push yourself.
In this position, you really have to start concentrating to cleanse your mind.
Imagine you are in a serene and peaceful environment and run through your postures.
Start from your head, down to your shoulder, down to your hands.
Make sure your body is upright, your knee is bent in the right position.
And when you are ready to start, open your hands up gently and slowly.
And as you open up your hands, breathe in gently and slowly.
And then push your hands against each other slowly and evenly.
And at the same time, breathe out.
Now, when you open and close your hands, I would like you to imagine as you open your hands,
there is a gentle magnetic force between your hands preventing you from opening it.
Only gentle and only light.
So as you open your hands, imagine you are opening against this magnetic force.
And when you open your hands, your hands should be open to roughly shoulder width.
And as you push your hands together, the same thing is true.
Imagine there is a magnetic force between your hands against you pushing your hands together.
And push your hands together to as close as possible without touching it.
And gradually you will feel that force between your hands.
If you don't feel that, it doesn't matter. It will come to you with more practice.
Let's go back to yin again.
Open and close your hands.
Take your time.
Breathe in slowly and breathe out slowly.
And if you find it difficult to bend your knee at all times, it's okay to stand up in between this exercise.
Do this several times or until you feel tired.
Now, here I'd like you to use abdominal breathing when you breathe in and out.
Abdominal breathing is also called diaphragmic breathing.
What it is, as you breathe in, imagine air coming through your nose all the way down to your lower abdomen.
And as you breathe in, swell up the lower abdomen. Make it a bit bigger out here.
And as you breathe out, the reverse happens.
Push your lower abdomen in and as though you're pushing air out all the way through your nose.
It's also important as you breathe in and out through your nose, keep your tongue touching the upper palate.
Continue to open and close your hands.
Breathe in and out until you're feeling a little bit tired.
Then you can finish off this exercise.
First of all, you push your hands forward to where you were before.
And as you bring your hands down slowly, breathe out and stand up slowly at the same time.
As you breathe in and breathe out, the sensation is much like the waves lapping on the shore.
As you breathe in, the tide comes in.
And as you breathe out, it recedes.
And the feeling you get is similar. The feeling I get at least is similar to that.
There are times when your hands will actually move in time with this, with the march of the waves if you like, with the incoming tide and the receding of the tide.
This qigong exercise can be practiced on its own for mental relaxation, all with the 12 Tai Chi movements for arthritis.
As you practice the 12 movements, try to incorporate the tranquil mental state that you achieve while practicing qigong and to use the abdominal breathing methods.
You will find that qigong exercise improves and complements the 12 movements of Tai Chi for arthritis.
Qigong has incredible depth in that as you progress, you will discover more layers inside, like peeling an onion.
Wine Down Exercises.
Ian will take you through the Wine Down Exercises.
Now that you've finished your exercise program, we'd like to show you several other exercises you might use as a cool down.
Firstly, just starting on the left side, push the foot back and then just out to the front.
Just kicking backwards and forwards, back to front.
Good. Now the right side, push back and kick, push back and kick.
Remember if you need to hold on to any sort of an object or a chair for balance, please do so.
Good. Now the next one is just again to relax the thigh muscles.
So just lift your leg and let your fist drop onto your thighs.
Just gently, no muscle.
Good. And the third, just standing naturally with your hands by your side.
I'd like you to raise up on your toes, stand up on your tippy toes and as you do, clench your fist and just tighten your body.
And then relax as you go down.
Up and clench and relax.
Up onto your toes and clench your fist and relax.
Good. It's very good. Thank you.
You know Tai Chi has helped me greatly to take better control of my arthritis.
At the same time, it has improved every aspect of my health.
I really enjoy practicing Tai Chi. You can do it too.
All you have to do is to give it a try.
Stay tuned for a preview of other Tai Chi videos by Dr. Paul Lam.
Thank you.
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