Why Learn Tai Chi?" is a question I often get from patients, practitioners, and friends. It's worth a detailed answer.
Throughout my career, I've participated in Ironman competitions, marathons, mountaineering, and more. Yet, Tai Chi remains my daily passion. Starting martial arts in my teens and now at 67, I began with other forms of Chinese martial arts, only later appreciating Tai Chi’s slow-moving exercises. Despite teaching for years, I still consider myself a lifelong student of Tai Chi.
So, why learn Tai Chi? I'll explain its profound health benefits, its impact on my clinical practice, and provide some videos to help you get started. While I'm not claiming to be a Tai Chi expert, there are many reasons why it has become a lifelong practice for me.
Article Index:
Health Benefits of Tai Chi
The health benefits of Tai Chi are extensive, enhancing neuroplasticity, balance, strength, immunity, and cognitive health within the mindful philosophy of Eastern martial arts.
Tai Chi boosts neuroplasticity, helping prevent cognitive decline and conditions like dementia and Alzheimer's. Its flowing movements improve balance and strength, reducing fall risk, especially in older adults.
Mirroring Mindful Meditation, Tai Chi's focus on breath and movement enhances relaxation and immune function, evidenced by increased CD4+ T cell counts and reduced inflammation. This mindful practice lowers stress-related hormones like cortisol.
Incorporating mindfulness into Tai Chi deepens its benefits, promoting mental clarity and emotional balance. The deliberate movements foster a state of mindfulness that supports mental resilience and overall well-being.
Clinical Practice
In clinical practice, Tai Chi principles can significantly enhance healthcare professionals' therapeutic touch and cognitive abilities.
Tai Chi's reflective and methodical movements foster creativity and enhance tactile sensitivity and agility. This refinement is crucial for disciplines requiring hands-on techniques like Motion Specific Release (MSR). Practitioners often find they can better discern subtle anatomical differences and identify soft tissue restrictions, similar to the heightened tactile acuity used in reading Braille. This sensitivity is essential for navigating the complex layers of the human body during treatment.
Additionally, the consistent practice of Tai Chi has been scientifically proven to reduce stress levels and improve nerve function. This leads to steadier hands and a calmer mind, which is comforting for clinicians.
Incorporating Tai Chi's circular movements, such as circumduction, into manual therapy can enhance proprioceptive awareness and neuromuscular control, leading to superior clinical outcomes. This potential for improvement should inspire optimism and hope for the future of therapeutic interventions.
Tai Chi Warm-Up Videos
Discover a series of Tai Chi videos designed to reduce stress, improve mobility, and release tension. From breathing exercises to warmups and shoulder releases, these routines offer practical solutions for enhancing your overall well-being.
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, which typically span two to three months. These videos will guide you step-by-step, making it easy to follow along and master the techniques at your own pace.
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's clear that this practice is far more than a series of movements; it's a transformative path to health and harmony. The insights shared here only touch the surface of Tai Chi's vast benefits, where mental acuity and physical vitality converge.
I hope the health benefits and clinical applications we've discussed inspire both novices and seasoned practitioners to start their Tai Chi journey. Approach this path with openness, as each step offers unique lessons, strength, and a serene space for the mind.
I encourage you to explore Tai Chi, experiencing its graceful movements and the peace they bring. Let the provided videos be a starting point for a practice that can grow with you over the years. Tai Chi is a wellness treasure I recommend with conviction, not as an expert, but as a fellow traveler dedicated to lifelong learning and well-being.
May your Tai Chi journey be as rewarding and fulfilling as mine has been.
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DR. BRIAN ABELSON DC. - The Author
Dr. Abelson is dedicated to using evidence-based practices to improve musculoskeletal health. At Kinetic Health in Calgary, Alberta, he combines the latest research with a compassionate, patient-focused approach. As the creator of the Motion Specific Release (MSR) Treatment Systems, he aims to educate and share techniques to benefit the broader healthcare community. His work continually emphasizes patient-centred care and advancing treatment methods.
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Looking forward to sharing this with my clients to help them get started with their Tai Chi journey!
Such a great article, it really shows how effective Tai Chi can be, not only for helping becoming more physically and mentally balanced, but also in introducing calmness in a hectic life, both for the practitioner and the patient. I love the breakout of the video demos too, makes it so easy to learn and practice alongside Dr. Abelson. Totally worth watching, and making it part of your daily routine... like brushing your teeth in the morning. LOL 😊 Thanks so much. 😀