Practicing Tai Chi is an evidence-based measure to prevent injuries by decreasing risk of falling. By adding Tai Chi to your daily routine several times a week, you can improve:
- balance
- mobility
- muscle strength
- flexibility
- aerobic conditioning
- relaxation
You may also experience improved posture, better sleep, decreased stress, and reduction of pain in the lower back and knees.
Our program was designed to teach you the basic movements of Tai Chi, and allow you to learn and practice in your own home, from a computer or web-enabled device.
What is Tai Chi?
Tai Chi is an Ancient Martial Art originating in China. It is a low-impact mind-body exercise that involves a series of slow gentle movements, physical postures, and deep breathing.
Tai Chi is easy to learn, and can be practiced almost anywhere. It is suitable for almost everyone, because you can adapt your level of effort to your own physical abilities. You may even perform exercises seated, if you are unable to stand.
How often should you practice Tai Chi?
We recommend practicing the full Tai Chi routine three to four days per week and working towards incorporating Tai Chi into your daily routine.
Exercise Safely
- Set up your space for success. You will need several feet of open space with a non-skid surface.
- Wear comfortable clothing and well-fitted shoes.
- Place the device you are using to watch videos at a comfortable distance in front of you, at eye level if possible.
- Please modify Tai Chi movements for your individual needs. You may use a counter or sturdy chair, without wheels, to assist with balance, or perform the exercises seated, if unable to stand.
- Listen to your body and rest if you need to. Stop the video and resume it later. You can work towards completing an entire video in one session.
- The exercises should not cause pain. If you find a position causing pain, decrease your stretch to a tolerable level and consider discussing this pain with your primary care provider.
IMPORTANT
Please consult your physician or health care provider before engaging in the activities described in this video. The instructor, the developer and those involved in the production and distribution of this video are not responsible for any injury, loss, damage or other claim that you may have in connection with following the instructions given in this video or participating in this Tai Chi program
Our Instructor
Suzanne is a licensed physical therapist, board certified geriatric clinical specialist, certified dementia practitioner, and certified Tai Chi for Arthritis and Fall Prevention Instructor.
She has been caring for patients at Penn Presbyterian Medical Center for 10 years, and has a passion for helping people preserve the highest possible level of function and mobility as they age.
Videos
There are three videos in this series, each with a warm/up and cool down so they can be used as a single day's practice while you learn. The first two videos teach you the basic movements to master in Tai Chi for Falls prevention. The final video is a complete daily routine for use after you understand the basic moves.
Learning Tai Chi Part 1
After warming up, you will learn the basic Tai Chi movements of Commencement, Single Whip, and Waving Hands.
Learning Tai Chi Part 2
After warming up, you will learn the basic Tai Chi movements of Brush Knee, Playing the Lute, Parry and Punch, Block and Close, and Push the Mountain.
Complete Daily Tai Chi Routine
After you have learned the basic movements of Tai Chi in the first two videos, begin using this one for your daily Tai Chi Practice.
Additional Tips to Prevent Falls
In addition to a good exercise and balance program like Tai Chi, consider these additional steps to prevent falls:
- Talk to your primary care provider to determine your risk for falling, and to discuss any recent falls.
- Review your medications with your doctor or pharmacist to make sure side effects are not increasing your risk of falling
- Use mobility aids (cane, walker crutches) as instructed
- Get your vision checked annually, and update your eyeglass prescription when needed
- Remove tripping hazards like clutter and area rugs from your home. Keep direct paths free from obstacles
- Place a lamp within easy reach of your bed, and add nightlights to illuminate your path to the bathroom at night.
- Use non-slip mats or strips in the tub or shower. Have grab bars installed.