The "Why LearnTai Chi" is an interesting question often asked by my patients, practitioners, and friends, and it deserves an answer.
Over my career, I have been involved in a lot of physical activities, Ironman competitions, marathons, mountaineering, and many more. Yet Tai Chi is the one passion I still do daily. I started practicing martial arts in my teens, and I am now 67 years old. I didn't start with Tai Chi but other forms of Chinese martial arts. As a teenager, slow-moving exercise didn't always resonate initially, but it became one of my primary focuses. Even though I have taught classes for many years, I still consider myself a lifelong student in this form.
Let's answer this initial question - Why Learn Tai Chi ? - in a few ways. First, let me explain some of the profound health benefits, then how it has helped me in clinical practice, and finally, I will provide you with some videos to get you started on this path. Remember, I do not claim to be an expert in Tai Chi, but there are many reasons why I have made this a lifelong practice.
Article Index:
Health Benefits of Tai Chi
The health benefits of Tai Chi are extensive, touching on aspects of neuroplasticity, balance, strength, immunity, and cognitive preservation, all nestled within the mindful philosophy of Eastern martial arts.
Practitioners of Tai Chi often experience enhanced neuroplasticity - the brain's ability to form and reorganize synaptic connections - particularly in response to learning or experience. This quality is paramount in the prevention of cognitive decline, with studies indicating that Tai Chi can contribute to the preservation of memory and stave off conditions like dementia and Alzheimer's. The flowing movements of Tai Chi require a harmony of balance and strength, which naturally progress with consistent practice, fortifying the body's core and improving stability, thereby reducing the risk of falls, especially in older people.
In a similar vein, the focused and meditative aspects of Tai Chi echo the principles of Mindful Meditation, particularly the power of breath. As mindful breathing exercises bolster the parasympathetic nervous system and invite relaxation, Tai Chi's rhythmic movements and intentional breath work can amplify immune function. This immune boost is evidenced by increased CD4+ T cell counts, reflecting a more robust defence against pathogens. Moreover, Tai Chi's slow, controlled breathing patterns are shown to decrease pro-inflammatory markers, echoing the benefits of mindfulness practices that contribute to a decrease in systemic inflammation and stress-related hormones like cortisol.
Integrating the principles of mindfulness into the practice of Tai Chi brings a unique depth to its health benefits, enhancing mental clarity and emotional equilibrium. Just as deep, controlled breathing exercises sharpen focus and present-moment awareness, the deliberate movements of Tai Chi foster a mindful state that transcends the physical aspects of the training. This mindfulness element is essential in cultivating a serene mental landscape, which underpins the mental resilience and clarity that Tai Chi practitioners often report.
Clinical Practice
In clinical practice, the principles of Tai Chi can bring remarkable depth to healthcare professionals' therapeutic touch and cognitive abilities.
With its reflective and methodical movements, Tai Chi fosters creativity and enhances the sensitivity and agility in a practitioner's hands. Such refinement in tactile perception can be instrumental, particularly in disciplines requiring hands-on techniques like Motion Specific Release (MSR). As practitioners engage with Tai Chi, they often discover an increased ability to discern subtle differences in anatomical structures and identify restrictions within the soft tissue, akin to the heightened tactile acuity used in reading Braille. This sensitivity is crucial for detecting and navigating the complex layers of the human body during treatment.
Moreover, the consistent practice of Tai Chi, with its mindful components, has been scientifically proven to significantly reduce stress levels and enhance overall nerve function. This assurance of improved physiological responses can be particularly comforting for clinicians who rely on steady hands and a calm mind in their practice.
By incorporating Tai Chi's circular movements, such as circumduction, into manual therapy, practitioners can unlock a new level of effectiveness. These rotations and spirals not only enhance proprioceptive awareness and neuromuscular control but also pave the way for superior clinical outcomes. This potential for improvement should inspire optimism and hope for the future of therapeutic interventions.
Tai Chi Warm-Up Videos
10 Minute Stress Reduction
6 Simple Tai Chi Breathing Exercises - By combining motion with breath, we can substantially decrease levels of stress hormones such as cortisol.
2 - Tai Chi Warmup Exercises
Decrease stress & clear your mind, try these effective Tai Chi warmup exercises.
Tai Chi Shoulder Release
In this modification of “Fair Lady Works at Shuttles” I show you an easy way to decrease the tension in both shoulders.
Tai Chi Computer Break
With the growing trend of remote work, many individuals are spending a significant amount of time working on computers at home. As a result, it is crucial to prevent upper body injuries and maintain good health and mobility. To address this, I have developed a Tai Chi pushing-hands and stretching routine that focuses on releasing tension in the wrists, hands, and arms.
Tai Chi Short Form Break Down
In this 20-part series, I provide the same material I often teach in the Yang Style Short Form classes - taught over two to three months.
Yang Style Short Form - Part 1
In this video, I take you through part one of the Yang Style short form starting with commencement, as taught to me by my teacher, Shifu (teacher) Mon Wong. We took this video in Confederation Park, Calgary.
Yang Style Short Form - Part 2
In this video, I cover Ward Off Left & Right. We took this video in Calgary across from SAIT.
Yang Style Short Form - Part 3
In this video, I demonstrate pull down, grasping birds tail and push. This video was taken at Glenbow Ranch Provincial Park.
Yang Style Short Form - Part 4
In this video, I demonstrate pull left, pull right, then Single Whip. This video was taken at Glenbow Ranch Provincial Park.
Yang Style Short Form - Part 5
In this video, I demonstrate right side Play the Fiddle, Lift Hand, and Carry the Ball. This video was taken at Crescents Heights Rotary Park overlooking downtown Calgary.
Yang Style Short Form - Part 6
In this video, I demonstrate the circle block, left and right brush knee with palm hit, moving into play the fiddle on the left side. This video was taken in downtown Calgary.
Yang Style Short Form - Part 7
In this video, I demonstrate circle blocks combined with palm hits. Then move onto left pull down, high step kick (the knee), and stop on left block with right punch. This video was taken near Crossfield Alberta.
Yang Style Short Form Summation - Part 1-7
In this video, I combine parts one to seven. I do not recommend moving onto part eight of the short form until you can complete parts one to seven on your own. This video was taken near Crossfield Alberta.
Yang Style Short Form - Part 8
In this video, I demonstrate hand slides under the elbow, pull back and push. Then move onto circle blocks with palm strikes. Then circle arm pull, ending with right fist under left elbow. This video was taken in China Town Calgary, where I first started taking martial arts classes with my Shifu (teacher) Mon Wong
Yang Style Short Form - Part 9
In this video, I demonstrate Repulse Monkey, Flying Slant (Slant Flying), to carry the ball. This video was taken near Rosebud, Alberta.
Yang Style Short Form - Part 10
In this video, I demonstrate stork spreads its wings, circular blocks to palm strike, needle at sea bottom, to fan back with back fist. This video was taken near Rosebud, Alberta.
Yang Style Short Form - Part 11
In this video, I demonstrate high pat on horse, circle palms, press to push. Then pull left, pull right to single whip. This video was taken near Drumheller, Alberta.
Yang Style Short Form - Part 12
In this video, I start demonstrating from single whip position through wave hands like clouds into single whip. This video was taken down from Highwood Pass, Alberta.
Yang Style Short Form - Part 13
In this video, I demonstrate from single whip position to snake creeping down, up into Gold Pheasant left and right. Then open arms, dropping down to crossed arms with left hand inside. This video was taken near Eau Claire Market, Calgary.
Yang Style Short Form - Part 14
In this video, I demonstrate the three consecutive kicks in the Yang Style short form. These kicks are often combined with chops or double strikes. This video was taken in Kootenay National Park.
Yang Style Short Form - Part 15
In this video, I demonstrate open chop, high pat on horse, flying slant to pull down. The key in this section is to keep your centre of gravity low and coordinate your breathing with the movements. This video was taken in Kootenay National Park.
Yang Style Short Form Summation - Parts 1-15
In this video, I combine parts one to fifteen. I do not recommend moving onto the next 56 sections until you can complete parts one to fifteen independently. This video was taken in the Edgemont Community of Calgary.
Yang Style Short Form - Part 16
In this video, I demonstrate Fair Lady Works Shuttles to Play the Fiddle. This video was taken in Kootenay National Park.
Yang Style Short Form - Part 17
In this video, I demonstrate from play the fiddle right side, into circle clockwise, grasping birds tail, pull back, double push, pull left and right, finishing with single whip. This video was taken at Elbow Lake Kananaskis Provincial Park.
Yang Style Short Form - Part 18
In this video, I demonstrate snake creeps down, step up to seven stars, and step back and ride tiger. This video was taken in Crescent Heights community Calgary.
Yang Style Short Form - Part 19
In this video, I demonstrate snake sticks out tongue, sweep lotus right leg, and shoot tiger with bow. This video was taken at Nosehill Park Calgary.
Yang Style Short Form - Part 20
If you have been following along all of our episodes you will be familiar all these moves, except the conclusion of the Yang Style Short Form. Enjoy!
Tai Chi - The Short Form In Iceland
The Incredible Energy of Iceland
It was an inspiring experience to feel the energy (Chi) while doing Tai Chi in Iceland - on its beaches and in its unspoiled wilderness. This video was taken near Stuykkisholmum National Park (pronounce that one) along the western peninsula of Iceland - in early September.
Tai Chi Sword Form & Long Form
Tai Chi Sword Form Yang Style (Shifu Mon Wong)
This is one of the Yang Style Sword Forms demonstrated by my teacher and good friend, Shifu Mon Wong. These video are from the 1980's so the quality of these two videos is not great, but the quality of Tai Chi is very high.
Yang Style Tai Chi Long Form
In this video Shifu Mon Wong demonstates the Yang Style Long form. It truly is a pleasure watching my Shifu (teacher) perform his art. Mon has been gone for many years but is still greatly missed.
Conclusion Why Learn Tai Chi
As we conclude this exploration of Tai Chi, it becomes evident that this practice is not merely a series of movements; it's a transformative gateway to profound health and harmony. The insights shared here only scratch the surface of Tai Chi's vast depths—a practice where heightened mental acuity merges with physical vitality, leading to a truly transformative experience.
My sincere hope is that the health benefits and clinical applications we've discussed will inspire both novices and seasoned practitioners to embark on their personal Tai Chi journey. Approach this path with openness, as each step offers its own lesson, its own strength, and a serene space for the mind to thrive. Remember, you're not alone on this journey.
I encourage you to delve into the world of Tai Chi, to explore its graceful movements and the peace they can bring to your life. Let the videos provided be a starting point for a practice that can support and grow with you through the years. Tai Chi is a treasure trove of wellness that I recommend with the utmost conviction, not as an expert, but as a fellow traveller dedicated to lifelong learning and well-being.
May your Tai Chi journey be as rewarding and enlightening as it has been for me.
DR. BRIAN ABELSON, DC. - The Author
Dr. Abelson's approach to musculoskeletal health care reflects a deep commitment to evidence-based practices and continuous learning. In his work at Kinetic Health in Calgary, Alberta, he integrates the latest research with a compassionate understanding of each patient's unique needs. As the Motion Specific Release (MSR) Treatment Systems developer, he views his role as both a practitioner and an educator, dedicated to sharing knowledge and techniques that can benefit the wider healthcare community. His ongoing efforts in teaching and practice aim to contribute positively to the field of musculoskeletal health, with a constant emphasis on patient-centered care and the collective advancement of treatment methods.
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