Tai Chi: 5 exercises to improve balance
What's the story
Tai Chi, the ancient Chinese martial art, is well-known for its health benefits. It can help improve balance, flexibility, and mental well-being.
It consists of a series of movements executed in a slow, focused manner and accompanied by deep breathing.
This article details five Tai Chi movements that specifically help in improving our biomechanical efficiency.
This results in better control of our movements and a lower chance of getting injured.
Movement 1
Opening the Gate
Opening the Gate is a fundamental tai chi movement designed to lubricate joints and warm up the body.
By standing with feet shoulder-width apart, you slowly raise your hands to shoulder height and then gently lower them.
This enhances circulation to muscles and joints, priming them for more intricate exercises. It particularly aids in boosting joint flexibility and minimizing stiffness.
Movement 2
Wave Hands Like Clouds
Wave Hands Like Clouds focuses on continuous, flowing movement and coordination.
You move your hands horizontally across your field of view, as if tracing the path of drifting clouds, while transferring weight from one leg to the other in a smooth, gliding motion.
This exercise improves spatial awareness and balance, providing a dynamic stability challenge as you shift weight while moving.
It also strengthens the legs and improves hip flexibility.
Movement 3
Repulse Monkey
Repulse Monkey involves backward stepping motions with accompanying arm movements that simulate pushing an object away from your body.
This backward motion demands balance and coordination, as you must move backward with ease and without looking behind you.
Regular practice of Repulse Monkey can enhance proprioception — your body's awareness of its position in space. This is key for fall prevention and good posture.
Movement 4
Grasp Sparrow's Tail
Grasp Sparrow's Tail encompasses four unique movements: ward off, roll back, press, and push.
Each movement focuses on specific elements of biomechanical efficiency: building strength through resistance-style movements (ward off), fostering joint mobility (roll back), developing controlled power output (press), and facilitating energy release (push).
This complete exercise does more than just tone muscles; it teaches practitioners how to effectively channel energy throughout their bodies.
Movement 5
Golden Rooster Stands on One Leg
Golden Rooster Stands on One Leg is a complex Tai Chi movement demanding exceptional balance and focus.
The practitioner balances on one leg while raising the other knee high towards their chest, with accompanying arm movements resembling a rooster flapping its wings.
This exercise builds strength in your core muscles necessary for stability, and enhances focus as it requires intense concentration to maintain balance during the movement.