Tai Chi has the effect of improving joint flexibility and enhancing muscle strength. It is significant in relieving the symptoms of osteoarthritis. It is a low-impact exercise. Many patients reduce pain during continuous practice and improve their quality of life. Their movements are slow and gentle, which is suitable for the degenerative joints and people. They can exercise but will not increase the burden on the joints.
How Tai Chi improves knee pain
It has a slow center of gravity movement that reflects the characteristics of Tai Chi. This action has the effect of strengthening the muscle strength around the knee joint, especially for the quadriceps and hamstrings. Actions like Xingyun Hand move slowly. During this action, it will give the joint cartilage a mild stimulation state, which will in turn cause the secretion of synovial fluid. This situation is like adding lubricating oil to the rusty bearing. I have had many such experiences and have witnessed many patients who can only last for five minutes when they first started. After three months, they can complete the twenty-four movements. The swelling of the knee joints significantly subsided. When going up and down the stairs, they no longer need to use handrails to support them.
When practicing, pay attention to keeping the knees and toes in the same direction to avoid knees exceeding the toes. For beginners, it is recommended to start with an elevated position and slowly lower the posture as the muscle strength increases. It is best to learn the correct movements under the guidance of a professional coach, as wrong postures may aggravate joint wear. The practice effect in the park in the morning is very nice. The refreshing air is good for relaxing the body and mind. Remember to remember the punctuation marks and don’t forget it.
Which Tai Chi moves are most suitable for patients with arthritis
For people with arthritis, the starting point is a basic movement, which is extremely friendly. With the help of slow hand raising and sinking movement Tai Chi For Health , it can gently move the shoulder joint and gently move the hip joint. Cloud hands are basic movements, which have lateral movements, which can enhance knee joint stability and improve balance ability, which is also particularly friendly. Single whip is a basic movement, including turning Tai Chi Classes Online , which includes arms stretching, which can effectively relieve the stiffness of the spine and the stiffness of the hips, which is also very friendly.
There is a recommended action, which is the wild horse splitting mane. It uses waist movements to make the limbs spread and move with a rotating movement, which can strengthen the core muscles. In addition, it will not hit the joints. The white crane shining its wings focuses on the coordination and coordination of the upper and lower limbs, which helps improve the flexibility of the joints throughout the body. Practicing this series of movements in a coherent manner will form a complete movement chain, which can ensure that all the joints of the body are exercised.
How to formulate a safe Tai Chi practice plan
At the beginning, tai chi for osteoarthritis , the practice frequency is three to four times a week, and each exercise lasts fifteen to twenty minutes, which is more appropriate. When the body slowly adapts and can gradually extend the time to thirty to forty minutes, the warm-up is very essential, and it should include movements such as relaxed joint rotation and muscle stretching. If a certain action causes strong pain, you should stop immediately and consult a doctor or a physical therapist.
Choose a flat ground and anti-slip characteristics as a practice environment. Wearing sports shoes should have the characteristics of good support. Avoid high temperatures in hot summer, and it refers to noon. Pay attention to keeping warm joints in cold winter. You can prepare knee pads and other auxiliary tools that help you practice. There are reminders that do not rely too much, and record the reactions of the joints after each exercise. This can facilitate the adjustment of the exercise intensity suitable for your own condition.
Before you start your new exercise program, have you consulted with a professional doctor for that kind of advice? This is for any situation. Welcome to share your experience on this situation in the comment area. If you think this article is helpful, do not be pity and make likes and forward them at will.
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